14 Effective Workout ideas for Teenage Girls

The teenage years are one if the most tumultuous times for a teenager. But having an effective workout regime can relieve some parts of the stress. With the increased focus on how we can make our lives better, having a routine about some sort of physical activity has shown increasingly positive results in maintaining and overall person’s health.

It has been proved that if girls learn how to workout an give their body the necessary nutrition in their teenage years, they can prevent a plethora of problems of emerging in their later life. Working out regularly also shows increased efficiency towards academics, a better immunity and ways to avoid obesity that happens to plague millions of people worldwide.

Workout Regimen for Girls

Whether it’s about improving cardiovascular stamina, or increasing flexibility, teenage girls can use their bodies and stretch it o limits to under the scope of their health and fitness. And because the stamina at this point is the highest. It is advisable that they must indulge in some kind of physical activity to ensure optimum health.

And due to changing life schedules, a workout regime will also help in relieving stress, help you look better, improve concentration and make you feel great because of the endorphins that are released.

Here we have compiled a list of 14 best exercises that will help teenage girls:

1. Planking

One of the best exercises out there, people who know how to plank are doing themselves a huge favor as it strengthens your core and improves overall posture. During teenage years, the growing boy and the various new changes that come about can be a little unnerving but an exercise like the plank ensure that at least your back’s covered. There are different types of challenges you can take up and up your planking game. It is great for busy teens too as you can just balance yourself on your fore arms, while maintaining the push up posture and read a book kept on the floor, or watch a youtube video. The longer and better you get at planking, the more your back will get strengthened.

2. Running

Oldest rule in the book, go for a run.

Cardiovascular activity is the best thing you can do for your body.It does not have to be an extremely high intensity run that leaves you flustered post workout but it can be something more like a daily jog at your own pace, preferably in the early hours of the morning. This will help your body immensely as it will be engaged thoroughly and improve overall blood circulation.

It will also help in shaping the legs better and give one a better toned butt. Running also improves your stamina and the rush of endorphins experienced during the runner’s high are incredibly empowering. Agility and confidence are just some of the perks of running. And if a teenage girl imbibes these traits early on her body and her mind both will benefit from this.

3. Roll ups

This form of exercise is way better to target the abs area than the traditional crunches as it engages more muscles. One must also note that roll ups help in making your overall posture better than what it was. Just lie down on the mat, and stretch your hands above your head while you are still on the mat then in hale and sit up at a normal speed to touch your toes keeping the hands still outstretched. Tuck your chin in your chest and exhale.

Now lie back again in the starting position. This exercise is great for your core and your lower back, and as you learn how to do this regularly, you will get more and more better and you back will benefit too.

4. The Cobra Pose

Now this exercise is great for the shoulder abdomen and your lungs. One of the most effective exercise teenage girls should practice this daily to strengthen the vertebral column. This traditional yogic form of exercise will definitely become your favourite as it helps you improve your posture and easy to perform.

You just have to lie on your stomach and place your palms next to your shoulders and then push up, once you do that you have to lift yourself u along with your hips and hold the position for 5-6 breaths. With regular practice you will notice just how much this helps your entire body.

5. The Goddess Squats

We all love how squats benefit our body, but the slightly different goddess squats are incredibly effective in helping teenage girls get rid of the excess fat on the inner thighs. It is imperative that the lower body is exercised efficiently so as to not let fat accumulate there as this may later cause health problems. If you can ensure that by just doing a few exercises your butt and your legs can get toned then you must include the goddess squats in your regimen along with other lower body exercises. The only difference is that these are more wide legged.

6. Strength Training

Yes, we said it. Start lifting weights. By this we do not mean that you are supposed to start lifting 100 pounds of plates right away, start out slow and get your body accustomed to the pressure. Weights are very effective in making one lose weight as they help in building muscle first, and then let the extra fat dissolve.

As this happens over a period of time and not immediately your body does not suffer much, in fact, it becomes much stronger and you understand the effect lifting dumbbells or a bar can have on almost every part of your body it also tones and shapes your body really well and it is recommended that girls start doing this early on so that they do not feel too much pressure on their bones and ankles if they happen to start this late in their lives.You can introduce some adventure and go for rock climbing. Just keep in mind, making your bones and muscles stronger is a fun process.

7. Side Leg Raises

Now, this is a fun exercise to improve the shape and toning of your leg, buttocks and thighs. The adequate lower body activity ensures that your legs get the proper training and hence ensuring that your bones are strong and used to the pressure too. This can be done standing up or on the ground. When you are on the ground, lay on your left side and let your left palm face downwards, after this raise your right leg up, whilst pointing out your toes, hold this positing for some time. Then bring it down. Repeat this and increase the number of reps, and do it every alternate day to see the results.

8. Dips

Another favorite of the fitness enthusiasts, dips are a great workout idea for teenage girls, as it helps in improving your over all strength and also makes your upper body stronger. Like w mentioned before the kind of changes that the body goes through puberty can be pretty challenging, so making sure that all your body parts are strong enough to handle anything is a nice way to guarantee good health. The way to do reps is to sit on the edge of the chair and angle your hands in such a way that when you raise your hips down to the ground whilst your legs are outstretched in front, your elbow stand at a 90 degree angle, and your arms feel the pressure. If you do the repetitions of this regularly, you will observe some incredible changes over the course of a few weeks.

9. Cardio squats

Another exclusive way of doing the ever so loved squats, cardio squats encompass the best of both worlds. They are much similar to actual squats but they help in toning outer thighs and calves even better. The buttocks are shown enough flexibility and this ideal for teenage girls in order to tone their lower body. You have to stand straight and keep your hands on your hips. To make your glutes work, lower your butt in a squat position. Special care should be taken to not push the knees too forward, repeat this process and rest every 60 seconds of fast practice.

10. Jump rope

One of the most engaging and fun exercises ever. The jump rope is what we used when we were in kindergarten too. But the benefits of skipping are immense. Its great for your cardiovascular health and makes you agile and fit to. It makes the core stronger and improves the body balance. It is really effective in losing body weight too, as it increases your heart rate through cardiovascular activity through vigorous exercise.It is one of the easiest exercises to do and has only good effects, with increased flexibility and stamina, its easily one of the most preferred activity. Teenage girls should use the jump rope almost every day for at least 1000 counts to improve their over health and level of fitness without having to spend a lot of money.

11. V sits

This a great exercise for the abdominal region and is kind of easy to do, what you must do is use your abdomen and your legs to create a shape of the letter V. Sit on a yoga mat and lift your legs up in a way that your toe are pointing outwards and your knees are leaning towards your chest. Bring your upper body forward to touch your knees. Make sure that your knees are at an 45 degree angle. Use your upper body strength to push your self back and keep repeating this process till you can feel it in your stomach.

12. Lunges

One of the most effective lower body workouts and the best leg workout are lunges. They help the glutes and the thighs, and the toning they perpetrate is the best for the legs and helps you in becoming stronger and builds up endurance. Lunges can be free or weighted. Depending on the intensity you desire, you can choose either.stand with your hands on your hips, then push one foot forward and sit on it, the other knee should be at 90 degrees angle. Stay in that position for at least 5 seconds. Then bring your leg back and do it with the opposite leg. Remember to keep your shoulders erect and your back straight throughout.

13.Weighted overhead press

Now this one is for the upper body. All under the misconception that doing weight will make you look bulky should read up. Doing moderate intensity weight-ted workouts are ideal for teenagers and they can slowly build their stamina to do more. Getting your body accustomed to this is whats necessary. Take 2 to 4 pound dumbbells in both hands and in a perpendicular movement lift them over your head and bring them down in straight line against your shoulders. Doing this will actually do wonders for your arms and entire upper body area.

14. Pull-ups

One of the most important things that you can do for your body is learning how to lift your entire body weight. This is a very good exercise for strength training. This is also extremely doable as you do not require a gym to do this. Perch yourself between two stable bars by resting on your forearms, you could use two steady chairs too. Make sure that they are fixed enough so that you do not fall. Now using the strength of your fore arms, lift your body weight up in a way that body rises up and your feet are in the air. Move up and down in this position as much as you want.

The whole point of working out is to make your body come to its full capacity and to keep all systems in check, the formation of good habits is extremely important for this very purpose, so that you can have a sense autonomy over your mind and body. Fitness is not just for the mind and the body too. Teenage girls who have proper workout regimens are likely to become much healthier and alert adults and hence it very important for them to start at an early age itself.