Teenagers wishing to pursue a fitness regimen from the comfort of home may prefer to perform exercises that do not require the use of any specialized equipment. There are several exercises that target the major muscle groups in the body and require little more than an open area in which to work.
Pushups
Lie face down on the ground. Place the palms of your hands flat on the ground, next to the sides of your chest. Spread your legs apart until your feet are roughly shoulder-width apart. Keep your torso and legs straight and push against the ground with your arms. Raise your body upwards until your arms are fully extended, then pause momentarily and return to the starting position. Exhale every time you push your body upward and inhale on the way back down.
Crunches
Recline on the ground and bend your knees until you are able to place the soles of your feet flat on the ground. Hold your hands behind your head and point your elbows in front of you. Contract your abdominal muscles and lift your head and shoulders upward. Pause momentarily, then return to the starting position. Exhale every time you lift your upper torso and inhale as you recline. Variations include starting with your legs angled to the side or keeping your upper body on the ground while you lift your legs.
Squats
Stand upright and spread your feet until they are roughly shoulder-width apart. Push your shoulders back, place your hands on your hips and lift your chin until you are looking directly ahead. Exhale and bend your knees until your torso dips down one to two feet. Pause momentarily, then inhale and extend your legs until you have returned to the starting position.
Sit Backs
Sit down on the ground, with your knees slightly bent and the soles of your feet flat on the ground. Hold your arms outstretched in front of you and lift your chin until you are looking directly ahead. Lean backward slowly, and keep your arms and hips from moving. Continue to recline backward as much as possible, exhaling as you move. Pause momentarily, then inhale and return to the starting position.
Butterfly Breaths
Stand upright and spread your feet until they are roughly hip-width apart. Spread your arms out to the sides, with your palms facing downward. Lift your chin until you are looking directly ahead. Lift your left leg, bending the knee as you move. Bend your right arm at the same time. Touch your left knee to your right elbow, then return to the starting position, inhaling as you move. Repeat with the opposite knee and elbow.
Member Comments