How should I exercise my lower stomach muscles as a teen?

To exercise your lower abdominal muscles, follow these steps: Knees bent lift: Lying on your back with your arms folded across your chest, knees bent, and feet flat on the floor, use your abs to lift your knees to your chest 30 times. Legs straight up: Lie on your back with your legs straight up in the air, with your feet flexed so that they are parallel to your body. Interlock your thumbs and reach up to touch your toes 30 times.

Butt lift: In the same position as the last exercise, lift your butt 1 inch off the floor. Lift your heels straight up toward the ceiling 30 times. Then combine, lifting your upper body and tailbone simultaneously.

Aim to get your tailbone about an inch off the floor with each lift. Repeat 30 times. One leg up, one leg down: Lie flat on your back with your body stretched stiff like a board and arms crossed over your chest.

Keep one leg elongated on the floor and raise the other one so that it is perpendicular to the floor (stretched straight up into the air). Bring the leg that is up in the air back down to the floor and lift the other leg up into the air simultaneously. Alternate 20 times.

Really focus on pressing your abs into your lower back and your lower back into the floor.

To exercise your back muscles, follow these steps: Leg and opposite arm lift: Kneel on all fours. Extend one leg and the opposite arm in opposite directions and hold for 1 minute. Switch sides.

Back stretch: Lie on your back, tuck your knees into your chest, and clasp your arms around your legs by holding on to your elbows. Pull your knees into your chest. Keep your ankles uncrossed.

Press your tailbone into the carpet, which will pull your elbows higher and give you a shoulder stretch as well. Elongate your spine. Hold for 30 seconds.

Hyperextensions ("the toddler"): Lie down on your stomach with your arms stretched out in front of you. Arch your back and lift one leg and the opposite arm. Alternate 25 times.

Rest for 10 seconds. Repeat twice. For a more advanced version, swim with both arms and legs off the floor while you switch back and forth.

Leg pulls: Lie on your stomach, bend your knees, and grasp both ankles with your hands. Use your leg strength and slowly lift your shoulders off the floor by pushing your legs back. Hold for 30 seconds.

Twists: On all fours, extend one leg and the opposite arm in opposite directions and hold for 1 minute. After extending the opposite leg and arm in opposite directions, bring them back into your body so that the elbow and kneecap gently tap and then extend again. Return to starting position and repeat 25 times.

Switch sides. Back stretch: Lie on your back. Grab one knee with the opposite arm and bring it across your body while keeping your chest open by extending the other arm in the opposite direction.

Breathe and sink down toward the mat. Switch sides.

To exercise your oblique abdominal muscles, follow these steps: Scissor kicks: Lie on your back and lift your outstretched legs between 6 inches and 1 foot off the floor. Extend your toes and cross your legs back and forth across each other 20 times. Then hold your extended legs 1 inch off the floor for 15 seconds.

Repeat these exercises 2 times in a row. Circles: Lie on your back with your knees bent and feet on the floor; interweave your hands behind your head. Make circles, by keeping your lower back flat and circling your upper body up to the right and crossing over to the left and circling back down to the mat 20 times.

Look up toward the ceiling the entire time. Next set: start to the left and then right 20 times. Do two sets of each.

Side crunches: Lie on your back with your fingers interlaced behind your head (make sure you don't use them to lift your upper body, only to support your neck). You can also cross your arms on your chest. Bend your knees and bring your legs to one side of your body by twisting your torso.

So if you are twisting to the left, your left leg should be resting on the floor. You want your knee to be bent at a 90-degree angle, and your upper body and calves to be as close to parallel as possible (try to keep your back as comfortably close to the floor as you can while you are twisted). Use your abs to bring your upper body up in a crunch and back to the floor 30 times.

Switch sides and repeat. Take a 30-second break and repeat both sides twice. Crossed leg lift: Turn to your side and lift your torso up with your arms while you extend your legs above the floor.

Scissor your legs in the air at an angle 20 times. Switch sides and repeat.

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