Proper strength training―especially abdominal training―for teenagers is important to develop better posture, reduce chronic pain and injuries, and improve overall strength and power. Abdominal training does not just mean doing sit-ups and other similar exercises that are commonly seen at the gym. Because the trunk moves in different directions and supports the body, teenagers need to learn the proper workouts that effectively make them stronger.
Plank on Stability Ball
This exercise strengthens the stabilizers and rectus abdominus (six-pack) of your core muscles, which consists of 29 muscles that attaches to your spine, trunk, and hips. Place your forearms on a stability ball and your body in a plank position. "Stir" the ball with your arms while maintaining your posture and center. Do not hunch your back and shoulders or move your legs and hips.
Standing Chop
The standing chop requires you to use a standing cable column machine with a rope or a rubber tubing attached to a wall hook or the cable hook. The chop movement uses all of your core muscles (trunk, hips, spine) and balances the left and right sides of the core.
Set the height of the cable about one foot above your head. Stand with your right foot forward and your toes pointing forward. Keep your hips square and in line with your legs. Face your right shoulder to the handles (or rope) and grab them. Then pull the resistance diagonally toward your chest and push it to your left hip. Pause for one second and reverse the movement back to the start position. Do not rotate your trunk and hips in this exercise.
Do 8 to 10 reps per side for 2 to 3 sets. If one side is more challenging than the other, do another set on that side. If you can do more than 10 reps with no difficulty, increase the resistance. If you cannot do more than 8 reps, then use less resistance. This applies to all exercises.
Standing Lift
The standing lift is the opposite of the chop. The major different is that you move against gravity which requires more work. Start with a lower resistance than the chop and gradually increase it as you get stronger and more balanced.
Set the cable height to the lowest setting. Stand in the same position as the chop exercise except now your left leg is in the front. Pull the resistance from your right hip diagonally to your heart and pull to the left top of your head. Pause for one second and reverse to movement to the start position.
Straight Arm Pull with Tubing
Wrap a rubber tubing around a pull-up bar or a similar apparatus. Grab both handles and step back until you feel a slight tug at the tubing. Stand with your feet shoulder-width apart and toes pointing forward. Keep your shoulders and hips square and in line with your feet. Pull the handles to your sides, hold for 3 seconds, and gradually return to the start position, but do not let the tubing go slack. Keep your arms extended at all times. You should feel your abdominals work as you do this exercise. Repeat for 10 to 15 reps for 3 sets.
You can modify this exercise by placing one leg in front of the other, alternating hands, one hand only, or place your feet closer together.
References
- "Athletic Body in Balance": Gray Cook; 2003
- "Essence of Program Design": Juan Carlos Santana; 2004
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