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Workouts For Teenage Girls

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.

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



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

  • Lie down on the yoga mat, with your back flat on the floor.
  • Lift your head up a little and place your two hands behind it, as if to support it.
  • 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.
  • Bring the right leg back into a stretched position while folding the left leg now.
  • Repeat the movements faster, as if pedaling a bicycle.

Leg Lifts

You will need: A yoga mat


  • Lie down on the yoga mat, with your back flat on the floor.
  • Your feet should be together, and your hands should be flat, under your glutes.
  • 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.
  • Hold your legs in that position as long as you can and slowly bring them down to the original position.
  • Repeat the step.


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

  • Sit on the mat with your legs extended in front of you.
  • 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.
  • 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’.
  • Use your ab muscles to push yourself back into the position in step 2.


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