How Can a Teenage Girl Get a Six-Pack Stomach?

Overview
Teen girls are at that age when their bodies are changing and they are more conscious of how they look. The good thing about the teen years is that almost any exercise routine works because the body is growing and metabolism is high. Teen girls who want the fit look with six-pack abs need to incorporate aerobic exercise and resistance training into their busy schedules. Different fun activities teens can do with their friends provide vigorous exercise without feeling like gym class.

Step 1

Engage in some form of cardiovascular exercise. To get that ripped look on your abs, 30 minutes of exercise will not be sufficient. To lose fat, the USDA fitness guidelines recommend 60 to 90 minutes of cardiovascular exercise daily. As a teenager, you have access to after-school sports that provide moderate to vigorous exercise. Joining the cross-country team will provide plenty of aerobic activity to burn off any excess fat that may be covering the muscles on your stomach.

Step 2

Engage in other after-school activities that you can do with your friends such as bicycle riding, rollerblading and hiking. Split up your aerobic workouts into three 30-minute sessions. Biking to school can be your morning cardio workout, dancing with your friends in the afternoon can be another workout session, and swimming or playing games outside after school adds more cardio time. Instead of surfing the web, play video dance games such Dance Dance Revolution and Wii Fit.

 

Step 3

Use a stability ball for abdominal exercises at home. Core exercises using the ball engage the muscles more than standard exercises without the ball. Stability ball crunches are done lying face up with your back centered on the ball and legs bent at the knees. Place your hands behind your neck and lift your head toward the ceiling while tightening the abdominal muscles. Return and repeat for three sets of 15 repetitions with a 45-second break between sets. Combine other exercises such as the plank, bicycle crunches and the captain's chair for variety.

Step 4

Pack healthy snacks to take to school, and make better choices when eating out with your friends. Choose an apple or salad instead of French fries. Diet modifications are important to help reduce fat and expose the new muscle you are building. Eat six smaller meals spread throughout the day to keep your energy level up and your hunger down. Eat plenty of fruits and vegetables and fewer carbohydrates, replacing them with nutrient-rich alternatives such as pumpkin seeds or almonds. For protein, eat lean meat, fish and poultry.

Step 5

Write down everything you eat in a journal to keep track of the total number of calories. Use one page for each day. On the opposing page, log your cardio time and abdominal workout that day. Tracking your nutrition and exercise routine will help you stay motivated.

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XOXXO
Angie