How should I do leg exercises as a teen?

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.

To do a toe touch leg stretch: Stand with your feet flat on the floor and bend at the waist, keeping your legs and back as straight as possible; try to touch your toes. If you need a better stretch, try laying your hands flat on the floor, palms facing down. Breathe through your lower back.

Scan your body; wherever you feel tension, release. Use the weight of your head and shoulders to elongate your spine. To do a straight leg stretch: Sit on the floor, straighten your legs in front of you, ankles touching.

Interlace your thumbs and lean forward so that you are as close to gripping your feet as possible. Grip them if you can. Hold this position for 20 seconds.

Remember that this stretch needs to be continuous, no bouncing or fidgeting; if touching your toes is too uncomfortable, just go as far as you can. To do a half butterfly toe touch: While sitting, bend your right knee and pull your heel into your body while extending your left leg, pointing your toes toward the ceiling. Lean forward and touch your toes with your left hand; use the other hand to elongate your spine and keep your body upright.

Hold for 30 seconds. Switch sides. To do a butterfly stretch: Just as you did in kindergarten, sit down and bring the flats of your feet against each other.

Use your hands to pull your heels as close into your body as possible, while keeping your knees close to the floor. Hold for 30 seconds -- elongate your spine. Pretend there is a string on top of your head, pulling your head up as your lower back moves toward your heels.

To do a calf stretch: While standing up, climb your toes up a wall, so that your foot is as close to flat against the wall as is comfortable. Lean into the wall with your body to increase the stretch in your calf. Repeat with the other leg.

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.

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