21 Impressive Workouts For Teenage Girls

Images Of Workouts For Teenage Girls 

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All work and no play make Jane a dull girl.

Lack of play or physical activity also increases the risk of obesity in teenage girls. Research has revealed that over 50% teenager girls are obese, and the number is only growing every year. The foundation for a healthy adult life is to be fit and healthy in adolescence.

Read on for MomJunction’s list of best workouts for teenage girls. The workouts will help your daughter stay healthy, active and energetic through her puberty years.

Importance of A Healthy Workout Plan For Teenage Girls

Let’s face it. Physical activity is too much work. Teenagers, especially girls, often wonder if it is all really worth it. If you have never exercised in your life, the first few days of working out at the gym or home can be painful. You may not be able to sit or stand up without feeling some pain.

The fact remains that physical activity is not just important but vital for the overall health of a teenage girl. Here are a few points that can make your teen want to work out and stay healthy.

  • Exercise makes you feel better. Physical activity releases the “feel-good” hormones called the endorphins.
  • Working out makes you look good. Regular workouts help you burn out the extra calories and also rid the body of toxins that can block the pores of the skin.
  • You can control your weight with routine workout. Girls often have trouble controlling their weight during the growing years. Inactivity leads to weight gain and before she knows it, your teen girl is almost obese. The only way to control weight is to eat healthy food and work out regularly.
  • Exercise beats stress as well. It helps relieve the tension that the body has accumulated and also refreshes the brain.
  • Strengthen the body with a regular workout. Working out can help in strengthening the bones and in building muscles that make you stronger.
  • Strength training tones your body and gives you an athletic look.
  • Regular workouts help fight diseases like diabetes, blood pressure, and even cancer.

In addition to the above-mentioned benefits, exercise also helps you sleep better at night.

[ Read: Muscle Building And Workout Plan For Teenagers ]

Easy Workout Routines For Teenage Girls to Look And Feel Good

You feel good when you look good. So let’s learn about a few easy routine workouts that can help your teenage girl stay healthy and look good!

1. Ab workouts for teen girls:

A paunch or protruding tummy is the last thing your teenage girl would be okay with. But puberty leads to weight gain, and in all the wrong places. Here are some ab workouts that your teen should do every day to keep belly fat in control.

Squats

Squats

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Squats help you strengthen your abdominal muscles or your core muscles.

  1. Stand straight and as tall as you can, with your hands stretched in the front. The fingers should be pointed forward.
  2. Keep your legs apart to shoulder length.
  3. Push your upper body down from the hips, and go down as you bend your knees.
  4. Slowly, push yourself back to the standing position.

Do not bend your back or the hands during the routine.

Bicycles

Bicycles

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Riding a bicycle is good for the abs. But if your girl doesn’t have a cycle, here is what she can do to work the abs.

You will need: A yoga mat

  1. Lie down on the yoga mat, with your back flat on the floor.
  2. Lift your head up a little and place your two hands behind it, as if to support it.
  3. Lift both your legs up a little and pull back the right leg into a fold, towards the face, so that it touches the left elbow. Keep the other straight while you do this.
  4. Bring the right leg back into a stretched position while folding the left leg now.
  5. Repeat the movements faster, as if pedaling a bicycle.

Leg lifts

Leg lifts

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Leg lifts or leg raises are excellent ab workouts. Here is how you do them right.

You will need: A yoga mat

  1. Lie down on the yoga mat, with your back flat on the floor.
  2. Your feet should be together, and your hands should be flat, under your glutes.
  3. Slowly lift your legs up in the air – diagonally at first and move them further up until you can bring them to an angle of 90 degrees.
  4. Hold your legs in that position as long as you can and slowly bring them down to the original position.
  5. Repeat the step.

V-Sit

V-Sit

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V-sits are crunches that give your abdominal muscles the needed exercise. Here is how this teen girl workout should be done.

You will need: A yoga mat

  1. Sit on the mat with your legs extended in front of you.
  2. Lift your legs such that the knees and feet are above the floor. Bend your body back a little, such that your head and shoulders are off the ground, and the lower back is pressed to the ground.
  3. Bend your knees to a 45-degree angle and push your upper body towards the knees, with your hands stretched straight in front of you. This way, your body will form the shape of the letter ‘v’.
  4. Use your ab muscles to push yourself back into the position in step 2.

[ Read: Pilates For Teens ]

2. Leg Workouts for Teenage Girls:

One of the best parts of exercising is that you can have lean and toned legs that can make heads turn. Here are a few easy leg workouts that your teenager can try at home.

Before you start the workout, wear comfortable, stretchable clothing.

Bend and kick back

Bend and kick back

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This work out routine for teenage girl helps you make more complex moves.

You will need: A yoga mat

  1. On the yoga mat, get on your hands and knees.
  2. Extend the right leg slightly diagonal to your back, with your toes pointed down.
  3. Bring the left knee up to the shoulder level, so that it is perpendicular to the hip.
  4. Stretch the left leg straight, extending it to the back.
  5. Slowly bring it down to the original position and repeat with the other leg.

Lateral leg raises

Lateral leg raises

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Lateral leg raises or side leg raises strengthen the thigh muscles and tone the hip area.

You will need: A yoga mat

  1. Lie down on your right side, with the legs stretched and on top of each other.
  2. Lift your upper body with the help of your right elbow. Bend the elbow to 90 degrees. The right arm is perpendicular to the floor, and the hip must still be touching the ground.
  3. Raise the top leg (left leg in this case) to at least six to eight inches above the other leg.
    Slowly return it to the starting position.
  4. Repeat the routine for the other leg by lying on your left side.

Leg sidekicks

Another leg exercise, a simpler one at that, is to extend one leg to the side while keeping the other stable. Here is how to do the routine.

You will need: A yoga mat

  1. Stand with your back straight and your feet together. Use a resistance band to keep them close.
  2. Join your palms like in prayer or salutation.
  3. Lift your right leg and lift it sideways, using your strength to stretch the resistance band.
  4. Bring the leg down slowly and get back to the original position.
  5. Repeat with the other leg.

[ Read: Yoga For Teenagers ]

3. Easy Workouts For Lazy Girls:

Does your teenager always find an excuse for not exercising? Perhaps, she is just lazy to move her body. In that case, these are a few simple workouts that will help.

Dips

Dips

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This workout doesn’t need any preparation. Your girl can do it right where she is sitting.

You will need: A chair or bench

  1. Sit on the chair with your hands on the sides.
  2. Hold the chair and slip the butt off the chair and stretch your legs ahead.
  3. Lower the body further by bending your arms at the elbow (to 90 degrees).
  4. Use the hands to pull yourself back into the chair.
  5. Repeat the routine.

Lunges

Lunges

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Lunges are easy to learn and practice correctly. Five minutes of lunges in the daily workout routine stretches the hamstrings, and tones the lower body.

Lunges should be performed on even, solid ground.

  1. Stand straight with your hands on your hips and keep your back straight.
  2. Your feet should be at least one foot wide apart, and your shoulders should be erect. Keep your gaze focused straight.
  3. Take a big step with your right leg by lowering your hips and bending your right knee and the left knee to a 90-degree angle.
  4. The right knee should be right above the right foot, and the left knee (at the back) should not be touching the ground.
  5. Stay in the position for five seconds and come back to the starting position.
  6. Repeat by extending the left leg.

Leg stretches

Leg stretches are easy and can be done in different ways to benefit the hamstrings, calves and improve the overall flexibility of the legs. There are three types of leg stretching exercises – the quad stretch, the inner thigh stretch and the calf and the hamstring stretch.

Quad stretch

  1. Stand next to a wall or something solid for support. Stand with your side to it.
  2. Bend your right knee and bring your foot up. Hold the foot with your hand and bring it closer to your backside, while keeping the knees and the thighs together.
  3. Hold it in the position for five seconds and bring the leg back to a normal position.
  4. Alternate with the other leg.

Hamstring and calf stretch

  1. Stand straight on the floor.
  2. Extend the right foot slightly forward and bend the supporting left foot.
  3. Bend from the waist and move your hand towards the right foot. You should feel the stretch in your right calf muscles.
  4. Hold the toes for 5 seconds and get back into the starting position.
  5. Alternate with the other leg.

Inner thigh stretch

  1. Stand with your knees together.
  2. Lift the right leg to a side and stretch it a little.
  3. Hinge from your waist while bending the left knee and moving your torso slightly forward.
  4. Stay in the position for five seconds and alternate with the other leg.
Easy Workouts For Lazy Girls

Image: iStock

4. A 5-Minute Workout for Busy Girls (at home):

Teenagers have a lot on their plate. Regardless of how crunched they are for time they must have physical exercise. Here is a five-minute workout that your teenaged daughter can try at home.

Superman lifts

Superman lifts

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Experience the feeling of flying like superman with this workout, while staying grounded! That is not all. You also get to tone your glutes and strengthen your inner thighs.

You will need: A yoga mat

  1. Lie face down on the yoga mat with your hands stretched in the front.
  2. Keep your arms and legs straight and lift them up in the air simultaneously, while keeping the torso stable. Your back should be slightly arched.
  3. Hold in the position for five seconds and bring the body back to starting position.
  4. Repeat the routine five times

Sumo squats

Sumo squats

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Sumo squats strengthen your inner thighs. They may seem similar to the regular squats, but are not.

  1. Stand with your feet three feet apart. The gap should be wider than the hip-width.
  2. Join your hands and lock them in front of your chest but not touching the body.
  3. The toes should be facing away from the center of the body.
  4. Lower into a squat by bending the knees and pushing your glutes down as you move.
  5. The back should be normal, relaxed and not lean forward or back. Also, your knees should not extend the toes. The idea is that you should not lean forward.
  6. Use the energy in your heels to push your body up and come back to the standing position.

Side plank leg lifts

Side plank leg lifts

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Side plank leg lifts is a core workout that works your abs, shoulders, glutes, ribs, thighs and glute muscles.

You will need: A yoga mat

  1. Lie down sideways on the mat with your right elbow on the ground.
  2. Keep your legs on top of each other, in a straight line.
  3. Stretch both the legs such that the leg on top is pointed up and high above the ground, while the lower leg is stretched up with just the feet and the ankle touching the ground.
  4. Lift your hand and stretch it out to reach the sky!
  5. Use your ab muscles and keep your spine straight. Your waist should be lifted up and not be slouched on the right shoulder.
  6. Come back to original position and alternate with the other side.

Side Plank Leg Lifts can be a challenging workout and needs practice. Also, avoid doing the planks if you have any issues with the arm or shoulder.

Lying butt lifts

Lying butt lifts

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The lying butt lifts target the glute muscles and also work the lower back and the spine.

You will need: A yoga mat

  1. Lie down with your back flat and your arms to your sides on the yoga mat. Keep your feet hip-width apart.
  2. Slowly raise your pelvis upward and bend your knees to form a 40 or 45-degree angle with your body, from the floor.
  3. Stay in the position for at least five seconds, while flexing your glute muscles.
  4. Return to the starting position slowly.
  5. Repeat the routine for at least five times.

Lift your weight

Lift your weight

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Pull ups are excellent for strength training. You can do these even if you do not have access to the gym or the required equipment. Here is how.

You will need: Two sturdy, heavy chairs of equal weight and height

  1. Perch yourself between the two chairs and rest your forearms on the handles of either chair.
  2. Use the strength in your arms to lift yourself off the floor such that your legs are in the air.
  3. Move up and down in that position, as many times as you can.

Caution: If the chairs are lightweight or not properly balanced, you could risk falling and hurting yourself. An alternative would be to use the bars at the park.

5. Gym workouts 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.

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:

Jumping jacks

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  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.

Toe touch:

Toe touch

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  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.

Side reach:

Side reach

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  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:

Shoulder roll

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  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:

Neck roll

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  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.

[ Read: Gymnastics For Teenagers ]

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:

Workout on treadmill or elliptical

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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:

High-intensity aerobics

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

Jump rope:

Jump rope

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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 ro Zumba:

Dancing ro Zumba

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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

Strength training

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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.

[ Read: Benefits Of Regular Exercise For Teenagers ]

6. 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:

Inverted V pipe

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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.

Push-up and knee kick:

Push-up and knee kick

Image: Shutterstock

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.

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.

[ Read: Diet Plan For Teenage Girls ]

Tips For A Healthy Workout Plan For Teenage Girls

Discipline is key to a successful workout regimen. Teenagers often tend to skip exercise, to fit in other activities on their schedule. Whether your teenager wants to lose weight, stay in shape or keep the body healthy and fit, here are a few things she should bear in mind to create workout plans.

  • What do you want to achieve by working out? Do you want to lose weight, gain strength, get into a better shape or stay active? Choose workouts that can help you reach this goal in the stipulated time.
  • You cannot lose weight to become stronger overnight. It takes time and effort to achieve physical fitness goals. So set a realistic target to achieve in the set time. Talk to a professional trainer or doctor.
  • Regular exercising is essential to make a workout routine successful. Sit with your daughter and help her make a plan that allows her to work out every day, including weekends. Fix a time that does not clash with school hours and other fun activities that your teen needs to have in her life.
  • Be consistent to get the desired results. If you choose a specific workout routine, stick to it.
  • Have a buddy to workout with. Unless she is into fitness and healthy living, your teenage girl will not be motivated to work out on her own. Encourage her to find a buddy to workout with.
  • Find a workout routine that your teenager is likely to enjoy. She should be happy working out every day, not sad or frustrated. Try to include fun activities like dancing or aerobics once a week.
  • Timing the workout is very important. Make sure that the duration of the workout is the same every day.

Eat healthy and drink healthy. Help your teen eat healthy food that keeps her body active and healthy. Stay hydrated to retain the fluids in the body.

[ Read: Fitness Tips For Teenagers ]

The bottom line is this: physical activity is not replaceable by TV time or other sedentary activities. A workout, regardless of its nature, is important to stay healthy and keep diseases at bay. Try these workouts with your daughter and you can see the change yourself. Exercise changes the way you feel physically and mentally.

Do you have any workout ideas for teenage girls? Share them with us in the comments section.

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Sagari Gongala

Sagari is a math graduate and studied counseling psychology in postgraduate college, which she uses to understand people better. This skill also helps her write better articles about kids and their behavior. She is meticulous in her research and gives you information that could be the ultimate help you’ll need in times of need. An animal lover, vegan, and coffee addict, Sagari puts her mind and soul into whatever she does. During her free time, you'll find her either rescuing a sick/injured animal with a friend, or glued to her couch watching Sons Of Anarchy on Netflix.
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