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
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
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.
Squats
In addition to strengthening the abdominal muscles, squats work the legs and buttocks as well. This is beneficial for teen girls who participate in sports that require leg strength, such as track and soccer. To do a squat, stand with your feet about hip-width apart, arms at your sides. Hinge your body at your hips and lower your body as if you are sitting down in a chair. Stop when your knees reach a 90-degree angle and return to the starting position to complete a repetition. Do 12 squats, three times per week.
Single Leg Stands
Single leg stands don't require any equipment and you'll need minimal space to do the move. However, including them in your workout works primarily your stomach muscles. To do a single leg stand, stand with your feet a couple inches apart, knees slightly bent. Lift one leg off the ground about 3 to 6 inches, bending your knee as you do so. Hold your leg aloft for 10 to 15 seconds before lowering to the starting position. Repeat the move with the opposite leg.
