In today’s time, the day to day activities of teenagers include going and coming back home from school, completing their homework, scrolling through their social media accounts, surfing the net and participating in various other sedentary activities.
Now, only when you take a closer look will you come to grips with the fact that this type of inactive routine is the reason behind the increasing rate of obesity in adolescents.
That said, it’s essential that teenagers start following a strict fitness regime in order to lead a healthy life. They should do at least 60 minutes of exercise in a day, the majority of which should be vigorous or moderate, including some sort of training.
In this post, we have outlined several interesting and challenging activities for girls that will help them get in shape while maintaining their health and stamina. Read on to know how you can keep yourself in tip-top shape.
But before you start working out, contact your doctor and ask for daily limits. Also, never get started with a rigorous workout. Instead set targets for weeks and months, and slowly increase the intensity.
Now when you are ready to get toned, here are the exercises that you must do.
1. Dips
For this, all you need to do is sit on the edge of a chair or table and rest your hands on either side with palms down. Once you position yourself, outstretch your leg, slide off the chair and lower yourself.
Try to make a 90-degree angle with your arms before coming back to the original position. Repeat this several times; once you start doing this exercise, you will start noticing a change in your body.
2. Jumping Lunges
To begin with this exercise, slightly bend your right knee whilst keeping your left knee in the lunge position. So as to balance yourself, you can put your hands on either side of your hips. Now jump in the air and when landing switch to the opposite leg, but make sure you are landing in a lunge position.
If you wish to add a bit of intensity to the exercise, raise your one hand above the head and switch to another arm while jumping. Repeat this activity several times to complete one interval.
3. Side leg raise
In this exercise, you will need a yoga mat. Now lie on the mat on your left side and let your left-hand palm face the floor. Then slowly, raise up your right leg and hold it in the air for a while.
Make sure the leg is pointing towards the toe when you’re holding it up. Repeat this exercise several times and then switch to the other side.
4. Cardio squats
This is one of the simplest squats. All you need to do is stand straight and rest your hands on the hips. Now, slowly bend your knees forward and lower your glutes to a squat position. Be careful and do not push your knees too much. Also, make sure that you are feeling your glutes working.
Once you reach a significant speed, try to speed up the moves and increase the pace. To measure your speed, calculate the counts in one minute.
5. Jump rope
This exercise has been a part of many kids’ childhood. Of course, you might be one of them. When you do this exercise, it increases your heart rate to a vigorous speed. So if you are a beginner, start your jumps with short intervals and slowly increase the intensity.
6. Plank leg raise
Position yourself with your elbows resting on the yoga mat. Now raise your body off the floor and make sure that your elbows and feet are shoulder width apart. First, raise one leg off the floor and press up on the glutes.
Then, push the lifted leg off to one side and hold it right there. Later come back to your normal plank position and do the same with the opposite leg.
Starting to workout during your teenage years will help you stay fit and toned now as well as in future. Although all these exercises are easy and can be done at home with little to no guidance, if you need any assistance, contact a personal trainer.
Luckily there are hundreds of experienced personal trainers in London, all you need to do is get in touch and hire them.