Important Workouts For Teenage Girls for Shaping Bodies - ggstarhealth


Wednesday, June 27, 2018

Important Workouts For Teenage Girls for Shaping Bodies

Important Workouts For Teenage Girls for Shaping Bodies

Push-up and knee kick

All work and no play make Jane a dull girl.
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 ggstarhealth list of best workouts for teenage girls. The workouts will help your daughter stay healthy, active and energetic through her puberty years.

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.
•    Strength training tones your body and gives you an athletic look.
•    Regular workouts help fight diseases like diabetes, blood pressure, and even cancer.
In addition to the above-mentioned benefits, exercise also helps you sleep better at night.

Tips For A Healthy Workout Plan For Teenage Girls

Discipline is key to a successful workout regimen. Teenagers often tend to skip exercise, to fit in other activities on their schedule. Whether your teenager wants to lose weight, stay in shape or keep the body healthy and fit, here are a few things she should bear in mind to create workout plans.
•    What do you want to achieve by working out? Do you want to lose weight, gain strength, get into a better shape or stay active? Choose workouts that can help you reach this goal in the stipulated time.
•    You cannot lose weight to become stronger overnight. It takes time and effort to achieve physical fitness goals. So set a realistic target to achieve in the set time. Talk to a professional trainer or doctor.
•    Regular exercising is essential to make a workout routine successful. Sit with your daughter and help her make a plan that allows her to work out every day, including weekends. Fix a time that does not clash with school hours and other fun activities that your teen needs to have in her life.
•    Be consistent to get the desired results. If you choose a specific workout routine, stick to it.
•    Have a buddy to workout with. Unless she is into fitness and healthy living, your teenage girl will not be motivated to work out on her own. Encourage her to find a buddy to workout with.
•    Find a workout routine that your teenager is likely to enjoy. She should be happy working out every day, not sad or frustrated. Try to include fun activities like dancing or aerobics once a week.
•    Timing the workout is very important. Make sure that the duration of the workout is the same every day.
Eat healthy and drink healthy. Help your teen eat healthy food that keeps her body active and healthy. Stay hydrated to retain the fluids in the body.
The bottom line is this: physical activity is not replaceable by TV time or other sedentary activities. A workout, regardless of its nature, is important to stay healthy and keep diseases at bay. Try these workouts with your daughter and you can see the change yourself. Exercise changes the way you feel physically and mentally

Easy Workout Routines For Teenage Girls to Look And Feel Good

You feel good when you look good. So let’s learn about a few easy routine workouts that can help your teenage girl stay healthy and look good!
1. Ab workouts for teen girls:
A paunch or protruding tummy is the last thing your teenage girl would be okay with. But puberty leads to weight gain, and in all the wrong places. Here are some ab workouts that your teen should do every day to keep belly fat in control.

Lying butt lifts



Riding a bicycle is good for the abs. But if your girl doesn’t have a cycle, here is what she can do to work the abs.
You will need: A yoga mat
1.    Lie down on the yoga mat, with your back flat on the floor.
2.    Lift your head up a little and place your two hands behind it, as if to support it.
3.    Lift both your legs up a little and pull back the right leg into a fold, towards the face, so that it touches the left elbow. Keep the other straight while you do this.
4.    Bring the right leg back into a stretched position while folding the left leg now.
5.    Repeat the movements faster, as if pedaling a bicycle.

Leg lifts

Leg lifts

Leg lifts or leg raises are excellent ab workouts. Here is how you do them right.
You will need: A yoga mat
1.    Lie down on the yoga mat, with your back flat on the floor.
2.    Your feet should be together, and your hands should be flat, under your glutes.
3.    Slowly lift your legs up in the air – diagonally at first and move them further up until you can bring them to an angle of 90 degrees.
4.    Hold your legs in that position as long as you can and slowly bring them down to the original position.
5.    Repeat the step.



Squats help you strengthen your abdominal muscles or your core muscles.
1.    Stand straight and as tall as you can, with your hands stretched in the front. The fingers should be pointed forward.
2.    Keep your legs apart to shoulder length.
3.    Push your upper body down from the hips, and go down as you bend your knees.
4.    Slowly, push yourself back to the standing position.
Do not bend your back or the hands during the routine.



V-sits are crunches that give your abdominal muscles the needed exercise. Here is how this teen girl workout should be done.

You will need: A yoga mat
1.    Sit on the mat with your legs extended in front of you.
2.    Lift your legs such that the knees and feet are above the floor. Bend your body back a little, such that your head and shoulders are off the ground, and the lower back is pressed to the ground.
3.    Bend your knees to a 45-degree angle and push your upper body towards the knees, with your hands stretched straight in front of you. This way, your body will form the shape of the letter ‘v’.
4.    Use your ab muscles to push yourself back into the position in step 2.
2. Leg Workouts for Teenage Girls:
One of the best parts of exercising is that you can have lean and toned legs that can make heads turn. Here are a few easy leg workouts that your teenager can try at home.
Before you start the workout, wear comfortable, stretchable clothing.

Bend and kick back

 Bend and kick back

This work out routine for teenage girl helps you make more complex moves.

You will need: A yoga mat
1.    On the yoga mat, get on your hands and knees.
2.    Extend the right leg slightly diagonal to your back, with your toes pointed down.
3.    Bring the left knee up to the shoulder level, so that it is perpendicular to the hip.
4.    Stretch the left leg straight, extending it to the back.
5.    Slowly bring it down to the original position and repeat with the other leg.

Leg Raising

Lateral leg raises

Lateral leg raises or side leg raises strengthen the thigh muscles and tone the hip area.

You will need: A yoga mat
1.    Lie down on your right side, with the legs stretched and on top of each other.
2.    Lift your upper body with the help of your right elbow. Bend the elbow to 90 degrees. The right arm is perpendicular to the floor, and the hip must still be touching the ground.
3.    Raise the top leg (left leg in this case) to at least six to eight inches above the other leg.
Slowly return it to the starting position.
4.    Repeat the routine for the other leg by lying on your left side.

Leg sidekicks

Another leg exercise, a simpler one at that, is to extend one leg to the side while keeping the other stable.

You will need: A yoga mat
1.    Stand with your back straight and your feet together. Use a resistance band to keep them close.
2.    Join your palms like in prayer or salutation.
3.    Lift your right leg and lift it sideways, using your strength to stretch the resistance band.
4.    Bring the leg down slowly and get back to the original position.
5.    Repeat with the other leg.
3. 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.



Lunges are easy to learn and practice correctly. Five minutes of lunges in the daily workout routine stretches the hamstrings, and tones the lower body.
Lunges should be performed on even, solid ground.
1.    Stand straight with your hands on your hips and keep your back straight.
2.    Your feet should be at least one foot wide apart, and your shoulders should be erect. Keep your gaze focused straight.
3.    Take a big step with your right leg by lowering your hips and bending your right knee and the left knee to a 90-degree angle.
4.    The right knee should be right above the right foot, and the left knee (at the back) should not be touching the ground.
5.    Stay in the position for five seconds and come back to the starting position.
6.    Repeat by extending the left leg.

Leg stretches

 Easy Workouts For Lazy Girls

Leg stretches are easy and can be done in different ways to benefit the hamstrings, calves and improve the overall flexibility of the legs. There are three types of leg stretching exercises – the quad stretch, the inner thigh stretch and the calf and the hamstring stretch.

Quad stretch

1.    Stand next to a wall or something solid for support. Stand with your side to it.
2.    Bend your right knee and bring your foot up. Hold the foot with your hand and bring it closer to your backside, while keeping the knees and the thighs together.
3.    Hold it in the position for five seconds and bring the leg back to a normal position.
4.    Alternate with the other leg.

Hamstring and calf stretch

1.    Stand straight on the floor.
2.    Extend the right foot slightly forward and bend the supporting left foot.
3.    Bend from the waist and move your hand towards the right foot. You should feel the stretch in your right calf muscles.
4.    Hold the toes for 5 seconds and get back into the starting position.
5.    Alternate with the other leg.

Inner thigh stretch

1.    Stand with your knees together.
2.    Lift the right leg to a side and stretch it a little.
3.    Hinge from your waist while bending the left knee and moving your torso slightly forward.
4.    Stay in the position for five seconds and alternate with the other leg.

Teenagers have a lot on their plate. Regardless of how crunched they are for time they must have physical exercise. Here is a five-minute workout that your teenaged daughter can try at home.


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.

Superman lifts

Experience the feeling of flying like superman with this workout, while staying grounded! That is not all. You also get to tone your glutes and strengthen your inner thighs.
You will need: A yoga mat
1.    Lie face down on the yoga mat with your hands stretched in the front.
2.    Keep your arms and legs straight and lift them up in the air simultaneously, while keeping the torso stable. Your back should be slightly arched.
3.    Hold in the position for five seconds and bring the body back to starting position.
4.    Repeat the routine five times

Sumo squats

Sumo squats

Sumo squats strengthen your inner thighs. They may seem similar to the regular squats, but are not.
1.    Stand with your feet three feet apart. The gap should be wider than the hip-width.
2.    Join your hands and lock them in front of your chest but not touching the body.
3.    The toes should be facing away from the center of the body.
4.    Lower into a squat by bending the knees and pushing your glutes down as you move.
5.    The back should be normal, relaxed and not lean forward or back. Also, your knees should not extend the toes. The idea is that you should not lean forward.
6.    Use the energy in your heels to push your body up and come back to the standing position.

Side plank leg lifts

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
1.    Lie down sideways on the mat with your right elbow on the ground.
2.    Keep your legs on top of each other, in a straight line.
3.    Stretch both the legs such that the leg on top is pointed up and high above the ground, while the lower leg is stretched up with just the feet and the ankle touching the ground.
4.    Lift your hand and stretch it out to reach the sky!
5.    Use your ab muscles and keep your spine straight. Your waist should be lifted up and not be slouched on the right shoulder.
6.    Come back to original position and alternate with the other side.
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.

Lying butt lifts

The lying butt lifts target the glute muscles and also work the lower back and the spine.
You will need: A yoga mat
1.    Lie down with your back flat and your arms to your sides on the yoga mat. Keep your feet hip-width apart.
2.    Slowly raise your pelvis upward and bend your knees to form a 40 or 45-degree angle with your body, from the floor.
3.    Stay in the position for at least five seconds, while flexing your glute muscles.
4.    Return to the starting position slowly.
5.    Repeat the routine for at least five times.

Lift your weight

Lift your weight

Pull ups are excellent for strength training. You can do these even if you do not have access to the gym or the required equipment. Here is how.
You will need: Two sturdy, heavy chairs of equal weight and height
1.    Perch yourself between the two chairs and rest your forearms on the handles of either chair.
2.    Use the strength in your arms to lift yourself off the floor such that your legs are in the air.
3.    Move up and down in that position, as many times as you can.
Caution: If the chairs are lightweight or not properly balanced, you could risk falling and hurting yourself. An alternative would be to use the bars at the park.

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