How should I do arm exercises as a teen?

To exercise your arms do chair dips: Find a stationary chair and squat in front of it. Put your palms on the seat of the chair behind you and grip it so that you're clasping the front of the chair. While holding yourself up, walk your feet out in front of you until your legs are straight and you are resting on your palms and heels.

Now lift your body up with your arms and then lower it 10 times. Hold the final lower dip for 30 seconds. Do the arm balance exercise: Sit cross-legged, place your palms facedown at your sides, and lift your body off the floor for 10 seconds.

Rest 10 seconds, and repeat 3 times. Use your core strength. If it's too hard to hold your entire body off the floor, just hold your butt off.

To do the back kick exercise: Place your hands and knees on the floor. Keeping your knees bent, use your right butt cheek and pull the sole of your right foot up toward the ceiling, making a 45-degree angle. Repeat 50 times.

Don't arch your back; keep your stomach in to support your lower back. Complete another 50 kicks with your left leg. To do the side knee kick exercise: This time, instead of just lifting your leg up and lowering it back to the starting position, at the top of your lift you are going to extend your leg out to the side of your body while tensing your leg muscles.

Kick 25 times and switch legs. Your knee stays in the same position during the kicks. Your lower leg is the only thing that moves.

To do a side leg lift: Position yourself with all fours on the floor, knees shoulder-width apart and palms facing down. Keeping your knee bent, lift your right leg out to the side until it is nearly level with your back and then lower it to the starting position. Repeat 50 times, and do another 50 lifts with your left leg.

If this is hard or uncomfortable on your wrists, lower down to your elbows. In either position keep your stomach pulled in, supporting your lower back. Focus on isolating your butt muscle.

To do an inner leg lift: Lie on your right side. Bend your left leg over your right leg, place your left foot flat on the floor, and hold your ankle with your left hand; support your upper body by coming up onto your right elbow. Keeping your foot perpendicular to your leg (not pointing), lift your right leg 50 times.

Switch sides and do another 50 lifts. To do a leg lift: Sit with your legs in front of you. Bend your left leg up and interweave your fingers on the opposite side of that knee -- this is to help you sit up straight.

Take the right leg with foot flexed and pointed straight up and lift it 6 inches off the floor. Keep it straight. Tap the floor and come back up.

Repeat 50 times and switch sides. To do a calf lift: Stand upright and, with toes pointing forward, lift up onto your toes. Come back to starting position.

Repeat 25 times. Come back to the starting position and point your toes in toward each other at about a 45-degree angle. Repeat the calf lift.

Come back to the starting position. Face your toes out at about a 45-degree angle, heels touching, and repeat. Come back to the starting position.

With your toes facing forward, lift your heels up as high as you can and hold for 30 seconds.

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