How should I exercise my upper abdominal muscles as a teen?

To exercise your upper abdominal muscles, follow these steps: One-leg-up reach for toe: Lie on your back and make a "mountain" with one leg by bending the knee and keeping your foot flat on the floor. Bring your other leg straight up into the air, perpendicular to your chest, and point your toes. Link your thumbs and straighten your arms in front of your body (again, perpendicular to your chest).

Lift your upper body as high as you can off the floor (try to touch your foot with your fingertips). Return to a resting position and repeat 20 times. Then repeat on the other side.

45-degree-angle lift toward toe: Bend one knee and rest the opposite ankle on this knee. Place your hands behind your head and lift the opposite elbow to the opposite knee. Repeat 20 times.

Then repeat on the other side. Cross leg shoulder twist: Lie on your back with one leg extended up toward the ceiling and the other leg bent and crossed over it. Rest one arm comfortably across your chest or stomach and lightly clasp the back of your neck with the hand of the other arm.

Lift your bent elbow to the opposite knee 20 times. Then repeat on the other side. Crossed leg lift: Turn on your side and lift your torso up with your arms while you extend your legs out above the floor.

Lift the leg that is closest to the floor in small, upward kicks, toward the ceiling, in front of the other leg. Repeat 20 times. Then repeat on the other side.

Crossed arms behind head: Lying on your back with your feet flat and knees up, cross your arms behind your head making an X, by putting your opposite palm to the opposite shoulder. Rest your head in this X. Your neck should be totally relaxed.

Use your abs to lift your upper body off the floor, looking up, and crunch your abs and lower 3 times. Do this twice.

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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