Impressive Workout For Teenage Girls
Impressive Workout For Teenage Girls:
The ages of six and 17 need at least one hour of physical activity (1). As children enter teenage, they go through a lot of changes both physically and mentally, and exercise is a way to help them cope up and welcome the changes.
Whether you are a parent looking to motivate your teenager to workout, or a curious teenager looking for some easy-to-do exercises, this Mom-junction post with 21 workouts for teenage girls is for you.
Importance Of A Healthy Workout Plan For Teenage Girls
Lack of physical activity could be a potential risk factor for cardiovascular diseases and obesity in both girls and boys. Whereas regular physical activity in adolescence helps in maintaining a healthy and active life in the future Working out improves not only your physical health but also enhances your mental health.
Check out the various ways in which exercise can help a teenager.
Benefits Of An Active Lifestyle For Mental Health
A regular workout can help build a healthy mind, as physical activity makes the brain release feel-good chemicals known as endorphins. These may help you by:
Being physically active can have a positive impact on the physical well-being of teens. Exercise helps you to stay fit, increases stamina, and aids growth during teenage.
taying active need not be complicated. To motivate you to start exercising, we have made a list of 21 simple and easy workouts to do at home. Read on to know the details of each. But first…
Tips To Work Out Safely
It is essential to exercise caution while working out, because a wrong move can cause a sprain or injury. Here are a few safety measures you should know about before you begin working out.
Workout Routines For Teenage Girls To Stay Fit
You feel good when you are fit and healthy. So, let’s learn about a few easy routine workouts that can help you stay healthy and look good!
Ab workouts for teen girls
While ab workouts might help you get a flat belly, they could also assist in building core strength and stamina. Here are some ab workouts that you should do every day to keep belly fat in control.
1. Squats
Squats are known to strengthen the lower limb muscles, and increased squatting strength is linked to sports performance. Increased strength in squats may have a positive effect on sprinting and vertical jumping. This exercise also builds lower limb muscle strength and lean mass, which could help in countering age-related issues in later stages of life (4).
2. Bicycle Crunches
According to a sponsored study by the American Council on Exercise (ACE), bicycle crunches are ranked as one of the best ab exercises. This bicycle crunches might help in flattening and strengthening the abdominal muscles (5).
You will need: A yoga mat
3. Lying Leg Lifts
Leg lifts or leg raises are ab workouts since they engage the thighs, hips, and lower ab muscles. This exercise, when done regularly, could help get rid of belly fat, tone the thighs, and build abs as well. Here we speak in detail about lying leg lifts.
You will need: A yoga mat
4. V-Sit
V-sits are crunches that give abdominal muscles the needed exercise; They also help to strengthen the abs. Here is how to do a V-sit.
You will need: A yoga mat
5. Side Plank Leg Lifts
Side plank leg lifts is a core workout that works your abs, shoulders, glutes, ribs, thighs, and glute muscles.
You will need: A yoga mat
Side Plank Leg Lifts can be a challenging workout and needs practice. Also, avoid doing the planks if you have any issues with the arm or shoulder.
Leg Workouts for Teenage Girls
Leg workouts help not only to strengthen the lower parts of the body but also activate the core muscles. Also, lower body workouts could bring your heart rate up, so your cardio is also taken care of. Well-trained legs also increase your running performance and may aid in losing weight.
Here are a few easy leg workouts to try at home.
6. Bend And Kick Back
This workout routine will help strengthen the gluteus muscles located in the buttocks. When these muscles are strong, performance in activities like running, skiing, and other sports could improve.
You will need: A yoga mat
7. Lateral Leg Raises
Lateral leg raises or side leg raises strengthen the thigh muscles and tone the hip area. This workout also helps in enhancing posture, flexibility, and limb speed.
You will need: A yoga mat
8. Leg Sidekicks
Another leg exercise, a simpler one, is to extend one leg to the side while keeping the other stable; this is a workout for toning and strengthening the hips, thighs, and abs. Here is how to do the routine.
You will need: A yoga mat
Easy Workouts For Girls
If you are hesitant to start working out and are worried if you can keep up with it, these easy workout routines are for you.
9. Dips
You can do this exercise right where you are sitting. This works on your chest and triceps and could aid in improving your strength, all-round chest and triceps development, and strengthening your ability to push with hands.
You will need: A chair or bench
10. Lunges
Lunges are easy to learn and practice correctly. Five minutes of lunges in the daily workout routine can stretch and tone the lower body, strengthen the claves, hamstrings (a group of muscles at the rear of the upper leg) glutes, and all the major muscles in the legs. It also helps in increasing the flexibility of the hips and maintaining good spinal health.
Lunges should be performed on even, solid ground.
11. Leg Stretches
Usually, these are done at the start of your workout session. Leg stretches are easy and can be done in different ways to benefit the hamstrings and calves and to improve the overall flexibility of the legs. They also help in boosting joint health, increasing the blood flow, relaxing the muscles, and improving flexibility and posture.
There are three types of leg stretching exercises – the quad stretch, the inner thigh stretch, and the calf and hamstring stretch.
Quad Stretch
Hamstring And Calf Stretch
Inner Thigh Stretch
A 5-Minute Workout for Girls (at home)
Lack of time need not come in the way of working out. Here are a few 5-minute workouts that are effective and easy too.
12. Superman Lifts
This quick workout gets its name from the posture you have to take, which looks like superman flying in the sky. This exercise targets the group of muscles that extend from the base of the skull to the sacrum and helps in building lower back strength and improving posture.
You will need: A yoga mat
13. Sumo Squats
Sumo squats are compound exercises that help in burning calories and working out the glutes, hamstrings, and inner thighs. They also improve mobility and flexibility.
14. Lying Butt Lifts
The lying butt lifts target the glute muscles and work the lower back and the spine.
You will need: A yoga mat
15. Wall pushups
Pushups could be helpful in strength training. You can do these even if you do not have access to the gym or the required equipment. Here is how.
Gym workouts for teen girls
A gym workout can be a good idea if you are serious about physical fitness. The key to a gym workout regimen is to include the right exercises that help in working the entire body. Here is a list of core workouts that you can try for a proper gym-like workout at home.
16. Stretches
A workout routine should always start with a warmup, preferably stretching. Stretching enables you to activate the otherwise still muscles and make it easier for you to increase the extent of their flexibility.
17. Jumping Jacks
18. Toe Touch
19. Side Reach
20. Shoulder Roll
21. Neck Roll
Cardio Exercises
Cardio workouts might help you lose weight and make the heart strong while increasing lung capacity. Here is a list of cardio exercises you can try.
22. Workout on treadmill or elliptical
If you have access to the gym, then working out on the treadmill for at least 20 minutes is good. Or six-minute interval workout on the elliptical, with a gap of two minutes, is also helpful.
23. High-intensity aerobics
Aerobics is a form of cardio workout. You can either join an aerobics class or watch DIY videos at home.
24. Jump rope
Jump rope or skipping rope is a great cardio workout that helps you burn more calories in less time. Do this for at least five minutes, along with other exercises for results. Alternative to this include running, brisk walking, and using the elliptical at the gym.
25. Dancing to Zumba
Dancing is yet another form of cardio workout that you can try to combine fitness with fun. Zumba is a fun option you can try with your girlfriends.
26. Strength Training
These workouts help in building and toning muscles, and in strengthening the body.
It is good to start strength training with the help of an instructor. An average of 30 to 40 minutes of strength training per week can help you stay in shape. Some of the workouts you can try are:
Discuss with a doctor or an experienced trainer or instructor before you start strength training.
Workouts for teen girls to lose weight
Gaining weight is easy during puberty, thanks to the hormones raging inside the body. One of the ways you can ward obesity is by exercise. Here are five workouts that teen girls can try to lose the additional pounds.
27. Inverted V Pipe
The inverted V pipe works on stretching and toning your legs and abs. This exercise works on your whole body and improves stability and flexibility while boosting metabolism.
You will need: A yoga mat
28. Pushup And Knee Kick
Push-up and knee kick is a home workout to lose weight, especially in the arm region. This exercise works on the abdominal muscles, hips, and back.
You will need: A yoga mat
29. Skater Hops
This is an exercise routine for teenage girls to help burn calories. It is a cardio workout that works on your hamstrings, calves, glutes, and abs. The workout also tones your lower body and corrects any imbalance in your legs.
One of the ways to lose weight is to do more cardio and stay active as much as you can. Remember that you will not lose weight overnight. So, start exercising, but take it slow at the beginning. Do not rush weight loss, or over-exercise as it can have severe side effects.
Tips For A Healthy Workout Plan For Teenage Girls
Discipline is key to a successful workout regimen. Whether you want to lose weight, stay in shape, or keep the body healthy and fit, here are a few things you should bear in mind to create workout plans.
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