EASY WORKOUT FOR TEEN GIRLS

EASY WORKOUT FOR TEEN GIRLS

A gym workout can be a good idea if your teenage girl is serious about physical fitness. The key to a successful workout regimen is to include the right exercises that help in working the entire body. Here is a list of core workouts that your teen girl can try for a proper gym-like workout at home.

Toe touch:

1.    Stand straight with your knees and feet together.
2.    Slowly, bend forward from the lower back and try to touch your toes.
3.    Move back to the starting position slowly.
4.    Repeat this for at least ten times.

Stretches

A workout routine should always start with a warm up, preferably stretching. Stretching enables you to activate the otherwise still muscles and make it easier for you to increase the extent of their flexibility.

Jumping jacks:

1.    Stand straight with your arms to the side.
2.    Jump enough to spread your feet wide, while you raise your hands above your head.
3.    Reverse the movement quickly without any pause.
4.    Repeat the moves at least ten times.

Side reach:

1.    Stand with your feet two to three feet apart.
2.    With one hand on the hip, raise the other hand sideways above your head stretch to the side.
3.    Your shoulders should be in line with your hips.
4.    Alternate with the other hand and repeat ten times.

Shoulder roll:

 

1.    Stand in a relaxed mode with the arms to the side feet together.
2.    Roll the shoulders in a circular motion while keeping the rest of the body stable.
3.    Do this for at least two minutes.

Neck roll:

1.    Stand in a relaxed mode with the arms to the side feet together.
2.    Look at your left shoulder and slowly roll your neck forward and to the right. Make sure that your gaze is on your body as you roll the neck.
3.    Roll it only to the sides and forward, not back.

Cardio exercises

Cardio workouts are great if your teenager wants to lose weight quickly. Here is a list of cardio exercises your teenager can try.

Workout on treadmill or elliptical:

If she has 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.
High-intensity aerobics:

Aerobics is an excellent cardio workout. You can either join an aerobics class or watch DIY videos at home.

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.

Dancing :

Dancing is yet another form of cardio workout your girl can try, to combine fitness with fun. Zumba is a fun option she can try with her girlfriends.
Strength training

An ideal workout for teenage girls is not complete without strength training exercises. 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 your girl stay in shape. Some of the workouts she can try are:
•    Push-ups
•    Pallof press
•    Lateral squat
•    Dumbbell row
•    Split squat
•    Goblet squat
•    Deadlifts
•    Chest press
Discuss with a doctor or an experienced trainer or instructor before your daughter starts strength training.

Workouts for teen girls to lose weight:

Gaining weight is easy during puberty, thanks to the hormones raging inside the body. The only way your teenage daughter can ward obesity is by exercise. Here are five workouts that teen girls can try to lose the additional pounds.

Inverted V pipe:

The inverted V pipe works on stretching and toning your legs and abs. This is also one of the best summer workouts for teenage girls.
You will need: A yoga mat
1.    Place yourself on the mat, on all fours.
2.    Lift your knees off the ground and stretch your back up, pointed towards the ceiling.
3.    Keep your palms flat on the ground, your feet with the toes touching the ground and head bowed down.
4.    You should feel your abs crunch in that position.
5.    Go back to the starting position and repeat the procedure for 30 seconds to a minute.

Skater Hops:

This is a power-packed exercise routine for teenage girl that can burn calories in just a minute or less. 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.
1.    Stand on your left foot, with your knee bent a little. The other foot should be slightly above the floor.
2.    Bend towards the floor with your right hand bent at the elbows. (As if you are ready to run) The left hand is stretched backward, towards the right foot.
3.    Bound to your right by jumping off the left leg and landing on your right. Bring your left foot back, exactly as your right foot was before.
4.    Repeat the steps for at least 30 seconds or one minute.
One of the quickest ways to lose weight is to do more cardio and stay active as much as you can. Remember that your teenager will not lose weight overnight. So encourage her to start exercising, but take it slow at the beginning. Do not rush weight loss, as it can have severe side effects.
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Do you have any workout ideas for teenage girls? Share them with us in the comments section.

Push-up and knee kick:

 

Push-up and knee kick is one of the best home workouts to lose weight, especially in the arm region.
You will need: A yoga mat
1.    Place yourself on the mat, on all fours. Your knees and hands must be on the floor.
2.    Do one push up and come back to the starting position.
3.    Then bring your right knee forward, enough to touch the right elbow. Now bring the left knee forward to touch the left elbow.
4.    Go back to the starting position and repeat the routine for 30 seconds to one minute.