Pushups and situps are body-weight exercises, that can be done safely by 13-year-olds. Both exercises strengthen and tone muscles and help develop the habit of regular exercise so a child is able to maintain a lean and healthy body as a teen and an adult. To get the most benefit from these exercises, it is vital to perform them with proper technique and to know which muscles are targeted.
Guidelines
Young people should do about one hour of exercise a day. This should consist of three days of cardiovascular exercise such as jogging, swimming or bicycling, three days of bone-strengthening activity such as jumping rope, basketball or tennis and three days of strength training, which can include pushups and situps.
Push Ups
Pushups help increase upper-body strength in children. The primary muscles targeted are the chest, triceps and front deltoids. Secondary muscles targeted include the forearms, quadriceps and core muscles of the abdomen and lower back, which help stabilize the body. Pushups will tone muscles but will not necessarily increase muscle mass, because most 13-year-olds do not secrete adequate levels of the muscle-building hormone, testosterone.
Pushups
Lie face-down on an exercise mat with straight legs. Rest your weight on your toes and your arms. Keep your palms flat on the floor, slightly more than shoulder-width apart and your fingers pointing straight ahead. Keep both arms straight and directly beneath your shoulders. Keep your body straight. Do not push your butt up or let your body sag in the middle.
Inhale, bend your elbows, and lower your body to the floor in a controlled manner until your chest is about an inch from the floor. Hold the position briefly, exhale, and push up to your starting position. Do between 12 and 20 repetitions. Rest for two to four minutes, and do two or three more sets.
Situps
Situps strengthen and tone abdominal muscles. They will not help reduce belly fat but enable ab muscles to become visible as a six-pack once belly fat is burnt off by cardiovascular exercise. Do sit ups with the right technique to target your abdominal muscles and avoid hurting your lower back.
Lie on your back with your knees bent and your feet flat on the floor. Cross your arms over your chest, or place them by your side. Do not lift your back from the floor. Curl your shoulders up, shortening the distance between your sternum and belly button. Exhale sharply as you do this, and tighten your stomach muscles. Inhale as you return to your starting position. Do between 15 and 25 repetitions. Rest for two minutes, and repeat to two or three more sets.
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