Teenage boy jogging
Image Credit: filrom/iStock/Getty Images Teenage boys who want to achieve a defined, well-sculpted abdomen must perform abdominal-strengthening and aerobic exercises to build muscle and burn fat from the abdomen. Perform ab-strengthening exercises that target the central and side abdominal muscles to develop six-pack abs. Complete an ab-strengthening workout three days a week, allowing a day of rest from abdominal exercises between workouts, to give your muscles time to recuperate.
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Weighted Crunches
Step 1
Lie on your back on the floor or on a flat weight bench. Hold a dumbbell with both hands, and hug it to your chest. Bend your knees so that your legs form 90-degree angles. Keep your feet flat on the floor or on the bench.
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Step 2
Keep your ab muscles tight and lift your head, making sure your shoulders and back are off the floor or bench. Continue to hold the weight to your chest, and bring your chest toward your knees.
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Step 3
Hold this position for one count; concentrate on squeezing your abdominal muscles. Lower your upper body to the floor or bench slowly. Perform three sets of 10 to 15 repetitions.
Twisting Crunches
Step 1
Strengthen your obliques, or side abdominal muscles, with crunches performed with a twisting motion at the height of the exercise. Lie on your back with your knees bent, and cross your arms across your chest.
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Step 2
Tighten your abdominal muscles, and raise your upper body toward your knees. Twist your torso from left to right as your chest approaches your knees.
Step 3
Lower your body slowly to the original position. Complete three sets of 10 to 15 repetitions of this exercise.
Vertical Crunches
Step 1
Lie on your back with your knees bent and feet flat on the floor. Spread your straightened arms to your sides, perpendicular to your body.
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Step 2
Lift your hips off the floor and bring your bent legs into the air, keeping your knees directly above your hips. Push your legs into the air above your body, straightening your legs to form a 90-degree angle with your torso.
Step 3
Lower your legs until they almost touch the floor, and lift them back up until you’re back into the starting position, forming a 90-degree angle with your legs and torso. Perform three sets of 10 to 12 repetitions.
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Aerobics and Diet
Step 1
Perform intense aerobic exercises, such as running, swimming or bicycle riding, at a fast, steady pace at least three times weekly. Aerobic exercise is necessary to burn fat off your body so the results of consistent abdominal strength-training will show.
Step 2
Complete at least one hour of moderate-intensity aerobics each day, such as brisk walking or light jogging. The Centers for Disease Control and Prevention suggests that children up to the age of 17 engage in at least 60 minutes of aerobic activity daily.
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Step 3
Eat a well-balanced diet that includes lots of fruits, vegetables and whole grains. Eating an unhealthy diet filled with fat-laden foods will make it harder for you to achieve six-pack abs.
Things You'll Need
Dumbbell Weight bench Warning Consult a doctor before beginning any exercise program.
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references
Centers for Disease Control and Prevention: Physical Activity for Everyone: How Much Physical Activity do Children Need?
American Council on Exercise: Supine Reverse Crunches
references
Centers for Disease Control and Prevention: Physical Activity for Everyone: How Much Physical Activity do Children Need?
American Council on Exercise: Supine Reverse Crunches
Teenage boy jogging
Image Credit: filrom/iStock/Getty Images
Image Credit: filrom/iStock/Getty Images
- Dumbbell
- Weight bench
Consult a doctor before beginning any exercise program.
Centers for Disease Control and Prevention: Physical Activity for Everyone: How Much Physical Activity do Children Need?
American Council on Exercise: Supine Reverse Crunches
