Lack of play or physical activity also increases the risk of obesity in teenage girls. Research has revealed that over 50% teenager girls are obese, and the number is only growing every year. The foundation for a healthy adult life is to be fit and healthy in adolescence.
Read on for MomJunction’s list of best workouts for teenage girls. The workouts will help your daughter stay healthy, active and energetic through her puberty years.
Importance Of A Healthy Workout Plan For Teenage Girls
Let’s face it. Physical activity is too much work. Teenagers, especially girls, often wonder if it is all really worth it. If you have never exercised in your life, the first few days of working out at the gym or home can be painful. You may not be able to sit or stand up without feeling some pain.
The fact remains that physical activity is not just important but vital for the overall health of a teenage girl. Here are a few points that can make your teen want to work out and stay healthy.
- Exercise makes you feel better. Physical activity releases the “feel-good” hormones called the endorphins.
- Working out makes you look good. Regular workouts help you burn out the extra calories and also rid the body of toxins that can block the pores of the skin.
- You can control your weight with routine workout. Girls often have trouble controlling their weight during the growing years. Inactivity leads to weight gain and before she knows it, your teen girl is almost obese. The only way to control weight is to eat healthy food and work out regularly.
- Exercise beats stress as well. It helps relieve the tension that the body has accumulated and also refreshes the brain.
- Strengthen the body with a regular workout. Working out can help in strengthening the bones and in building muscles that make you stronger.
Easy Workouts For Lazy Girls
Does your teenager always find an excuse for not exercising? Perhaps, she is just lazy to move her body. In that case, these are a few simple workouts that will help.
This workout doesn’t need any preparation. Your girl can do it right where she is sitting.
You will need: A chair or bench
1.Sit on the chair with your hands on the sides.
2.Hold the chair and slip the butt off the chair and stretch your legs ahead.
3.Lower the body further by bending your arms at the elbow (to 90 degrees).
4.Use the hands to pull yourself back into the chair.
5.Repeat the routine.
8 Great Exercises that Keep Teenage Girls Fit
Every day, teenagers in the United States come home from school, accomplish homework, surf the Internet, watch television, or engage in many other sedentary activities. With concerns about obesity growing in America, these adolescents should establish a fitness routine early in life, setting themselves up for success in health. Specifically, teenage girls can perform several challenging exercises outlined below to keep themselves fit and toned.
Tips for Success
According to the US Department of Health and Human Services, teenagers should get at least 60 minutes of exercise per day. They should focus the majority of this time on moderate or vigorous exercise and include some strength training three times per week.
Also, adults should encourage teenage girls to exercise for health and fitness, not placing too much emphasis on a thin appearance. They already receive much pressure from peers and media to have a beautiful, thin body. Unless these girls weigh more than the recommendation for their age, adults should not encourage them to exercise for weight loss.
Challenging Exercises for Teenage Girls
During exercise, teenage girls should practice care by slowly increasing the workout intensity. Setting weekly or daily goals may help them limit the intensity while still challenging and conditioning themselves. As always, they should talk about their fitness with a doctor before beginning a rigorous workout routine.
Here are eight challenging exercises that will keep teenage girls fit and healthy:
Position yourself on the edge of a chair with hands resting on it, palms down. Keeping your legs outstretched, slowly slide off the chair while lowering yourself. Your arms should reach a 90-degree angle before you pull yourself back up. Repeat several times for one set.
Abdominal Workout Exercises for Teen Girls
Many teen girls struggle with weight issues during high school when the time commitment to classes and homework increases and time for exercise is limited. The abdominal area is a common trouble spot among girls at this age. Combining a healthy diet with cardiovascular and strength-training exercise burns calories and tones muscles for weight loss. Teens should talk with a doctor before beginning any new diet or workout program.
Crunches are a classic abdominal exercise that don’t require any equipment and that teen girls can do anywhere. To do a crunch, lie on your back with your knees bent and feet flat on the floor. Place your hands under your head to support your neck. Engage your abs and lift your upper body off the floor several inches. Hold for a second or two and lower to the starting position to complete one repetition. Do 12 repetitions, three times each week.
Planks engage your abdominal muscles because they challenge your balance. To perform a plank, lie on your stomach with your legs stretched out behind you and your forearms resting on the floor, elbows bent. Engage your stomach muscles and lift your body off the floor, balancing on your forearms and toes. Keep your back straight and avoid arching or dipping your back. Hold the move for five seconds and lower to complete. As you get stronger, hold the plank for longer amounts of time.
Fitness Tips for Teenage Girls
Staying fit can pose a few challenges for teenage girls. For one, this phase of life is often packed to the brim with school, homework, jobs and social activities. Finding time for exercise can take some extra planning. Teenagers, male or female, often don’t have their own car or driver’s license, so exercise moves that can be done close to home are ideal. Last, teenage girls face a number of social and academic pressures that can make exercise feel too challenging. Fortunately, a few key steps can help young women stay healthy and active, even with their busy schedules.
Use your mode of transportation as a way to fit in exercise. Instead of hopping on a bus to get to school, try riding your bike or walking. Cycling and fast walking can be great aerobic exercises, and teenage girls should be getting at least 60 minutes of aerobic exercise a day. Make sure to be safe when engaging in these activities. Only walk or cycle in safe, well-lit and well-populated areas. Make sure your parents or friends know your route.
The 10 Best Exercises for Women
Tone Up for Your Two-Piece
Every woman is familiar with those tricky trouble zones that take a little extra work to tighten and tone (lower abs, anyone?). After a lot of exercise trial and error, I’ve finally found a solid set of moves that help me shape up and feel confident in a swimsuit, my favorite skinny jeans, or a sexy cockatil dress.
Read on for the top 10 exercises that I find work wonders for my stomach, inner thighs, booty, and shoulders plus tips on how to add them into your workout routine.
The Best New Exercises for Women
There’s a popular saying among fitness experts: “The best exercise is the one you’re not doing.” The take-home message? To achieve the best results, you need to regularly challenge your body in new ways. So while classic movements like the pushup, lunge, and squat are the staples of any good workout plan, varying the way you perform these exercises every 4 weeks can help you avoid plateaus, beat boredom, and speed fat loss.
That’s why we wrote The Women’s Health Big Book of Exercises. From start to finish, this makeover manual bulges with full-color photos of more than 600 exercises, along with scores of cutting-edge workouts from the world’s top trainers. All to give you thousands of ways to upgrade your old workout—and sculpt the body you’ve always wanted. You can start today, with this list of the best new exercises for every part of a woman’s body.