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According to the US Department of Health and Human Services, children aged 6 to 17 should get at least one hour of physical activity per day (1). As children enter adolescence, they undergo numerous physical and mental changes, and exercise is one healthy habit that can help them deal with and embrace these changes. Daily workout for teenage girls can effectively maintain their hormone balance and tone their bodies.
Whether you’re a parent wanting to urge your teen to exercise or a curious teenage girl looking for some simple exercises, or workout motivation, continue reading to learn some easy and effective daily workouts.
Key Pointers
- Teenage girls with regular exercise routines are more likely to have improved endurance and flexibility than those without.
- Running or cycling can benefit a healthy heart, while strength-based exercises can help boost bone and muscle density.
- Regular exercise can help maintain healthy eating habits and reduce the risk of health complications such as obesity and diabetes.
- It’s helpful for teenage girls to consult with a doctor before trying out new workout routines.
Importance Of A Healthy Workout Plan For Teenage Girls
Lack of physical activity could be a potential risk factor for cardiovascular diseases and obesity in both girls and boys.
Whereas regular physical activity in adolescence is a self-care practice that helps maintain a healthy and active life in the future (2). Working out improves not only your physical health and wellness but also enhances your mental health.
Check out the various ways in which exercise can help a teenager.
Benefits of an active lifestyle for mental health
Most teenagers are highly conscious of their body image. A regular workout plan for teenagers helps them maintain their body shape. Also, it can help build a healthy mind, as physical activity makes the brain release feel-good chemicals known as endorphins.
Infographic: Measures Teens Should Take While Exercising
Illustration: Momjunction Design Team
Dr. Susan Baxter, PhD, a fitness and nutrition educator from Kings Park, Australia, says, “The skills teens get from exercising are not just physical but also mental. Exercise increases the ability to handle stress, reduces mood swings, increases oxygen to the brain, and helps with logical reasoning, spatial awareness, and problem solving for tasks and memory outside of the exercise session.”
An active lifestyle can help in:
- Reducing stress
- Improving sleep
- Reducing symptoms of anxiety and depression
- Increasing confidence and self-esteem
- Boosting energy
- Improve her performance at school (3)
Benefits of an active lifestyle for physical health
Being physically active can have a positive impact on the physical well-being of teens. Exercise helps you to stay fit, increases stamina, and aids growth during teenage.
- Working out is a great way to keep your weight in check. Unhealthy food habits and a sedentary lifestyle are the common causes of obesity in teenagers, which could open a doorway to complications, such as heart diseases, joint pains, diabetes, and hormonal imbalance. According to the CDC National Center for Health Statistics (NCHS) data from 2017-2020, the prevalence of obesity among teenagers between 12 and 19 years is 22.2%. The findings suggest childhood obesity is a grave concern in the United States.
- Working out can help in strengthening the bones and in building muscles during the crucial teen years.
- Regular workouts help prevent the early onset of lifestyle disorders such as diabetes and blood pressure (3).
Quick tipStaying active need not be complicated. To motivate you to start exercising, we have made a list of 21 simple and easy workouts to do at home. Read on to know the details of each. But first…
Tips To Work Out Safely
It is essential to exercise caution and self-care while working out, because a wrong move can cause a sprain or injury.
Here are a few safety measures you should know about before you begin working out.
- Your daily exercise routine must start and end with a ten minutes warmup and cool down. Never jump straight to exercising.
- Always start small and gradually increase the intensity of the workout; this will give your body time to get adapted to the workouts.
- If you are a beginner, then your body will be tired and painful during the first two weeks of the exercise, which can be a bit discouraging. Know that this is normal, and it will get better as you continue to exercise regularly.
- Cut back on a few workouts if you are feeling very fatigued and sick.
- You may sweat a lot when you work out; so, make sure you are hydrated.
Expert says- Make sure you choose clothes that are designed for workouts. You also would need comfortable shoes to enable easy leg movements.
- Never work out on an empty and full stomach. Eat something light at least half an hour before workouts; this will help build stamina.
- Before using gym equipment, make sure you are aware of how to use them safely.
- Keep a first aid kit handy in case of any emergencies.
Dr. Baxter adds, “Teens without proper instruction and guidance can overtrain. The risks of overtraining are suppression of hormones and development; moodiness, and lethargy. In females, it can cause “FAT” which is female athlete triad syndrome, and it can be hard to know if irregular periods are due to the overload of the workout or any other reason.”
Easy Workout Routines For Teenage Girls To Stay Fit
You feel good when you are fit and healthy. So, let’s learn about a few easy routine workouts that can help you stay healthy and look good!
Ab workouts for teen girls
While ab workouts might help you get a flat belly, they could also assist in building core strength and stamina. Here are some ab workouts that you should do every day to keep belly fat in control.
1. Squats
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Squats are known to strengthen the lower limb muscles, and increased squatting strength is linked to sports performance. Increased strength in squats may have a positive effect on sprinting and vertical jumping. This exercise also builds lower limb muscle strength and lean mass, which could help in countering age-related issues in later stages of life (4).
- Stand straight and as tall as you can, with your hands stretched in the front. The fingers should be pointed forward.
- Keep your legs apart to shoulder length.
- Push your upper body down from the hips, and go down as you bend your knees, but be careful so that your knees should not cross your feet, but your lower body should bend as low as possible, means while bending down you should still be able to see your feet.
- Slowly, push yourself back to the standing position.
- Do not bend your back or the hands during the routine.
2. Bicycle Crunches
Image: IStock
According to a sponsored study by the American Council on Exercise (ACE), bicycle crunches are ranked as one of the best ab exercises. This bicycle crunches might help in flattening and strengthening the abdominal muscles (5).
You will need: A yoga mat
- Lie down on the yoga mat, with your back flat on the floor.
- Lift your head a little and place your hands behind it, as if to support it.
- Lift your right knee to a 45- degree angle, while doing so lift your shoulder blade off the ground and turn your body slightly towards your left so that your left elbow comes close to your right knee. Extend your left leg at the same time.
- Perform similarly by bringing your left knee towards your right elbow.
- Repeat the movements, as if pedaling a bicycle, but be careful not to pull your neck.
3. Lying Leg Lifts
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Leg lifts or leg raises are ab workouts since they engage the thighs, hips, and lower ab muscles. This exercise, when done regularly, could help get rid of belly fat, tone the thighs, and build abs as well. Here we speak in detail about lying 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 in the air – diagonally at first, and 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.
4. V-Sit
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V-sits are crunches that give abdominal muscles the needed exercise; They also help to strengthen the abs. Here is how to do a V-sit.
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.
5. Side Plank Leg Lifts
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Side plank leg lifts is a core workout that works your abs, shoulders, glutes, ribs, thighs, and glute muscles.
You will need: A yoga mat
- Lie down sideways on your right on the mat with your right elbow on the ground.
- Keep your legs on top of each other, in a straight line.
- First, lift your left hand and stretch your left leg, then place the right hand’s palm on the ground and lift your entire body in the air, such that only the right-hand palm and the right ankle touch the ground.
- Use your ab muscles and keep your spine straight. Your waist should be lifted and not be slouched on the right shoulder.
- Come back to the original position and alternate with the other side.
Side Plank Leg Lifts can be a challenging workout and needs practice. Also, avoid doing the planks if you have any issues with the arm or shoulder.
Leg Workouts for Teenage Girls
Leg workouts help not only to strengthen the lower parts of the body but also activate the core muscles. Also, lower-body workouts could bring your heart rate up, so your cardiovascular fitness is also taken care of. Well-trained legs also increase your running performance and may aid in losing weight.
Here are a few easy leg workouts to try at home.
6. Bend And Kick Back
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This workout routine will help strengthen the gluteus muscles located in the buttocks. When these muscles are strong, performance in activities like running, skiing, and other sports could improve.
You will need: A yoga mat
- On the yoga mat, get on your hands and knees.
- Extend the right leg slightly diagonal to your back, with your toes pointed down.
- Bring the left knee up to the shoulder level, so that it is perpendicular to the hip.
- Stretch the left leg straight, extending it to the back.
- Slowly bring it down to the original position and repeat with the other leg.
7. Lateral Leg Raises
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Lateral leg raises or side leg raises strengthen the thigh muscles and tone the hip area. This workout also helps in enhancing posture, flexibility, and limb speed.
You will need: A yoga mat
- Lie down on your right side, with the legs stretched and on top of each other.
- Lift your upper body with the help of your right elbow. Bend the elbow to 90 degrees. The right arm is perpendicular to the floor, and the hip must still be touching the ground.
- Raise the top leg (left leg in this case) to at least six to eight inches above the other leg. Slowly return it to the starting position.
- Repeat the routine for the other leg by lying on your left side.
8. Leg Sidekicks
Image: Shutterstock
Another leg exercise, a simpler one, is to extend one leg to the side while keeping the other stable; this is a workout for toning and strengthening the hips, thighs, and abs. Here is how to do the routine.
You will need: A yoga mat
- Stand with your back straight and your feet together. Use a resistance band to keep them close.
- Join your palms like in prayer or salutation.
- Lift your right leg and lift it sideways, using your strength to stretch the resistance band.
- Bring the leg down slowly and get back to the original position.
- Repeat with the other leg.
Easy Workouts For Girls
If you are hesitant to start working out and are worried if you can keep up with it, these easy workout routines are for you.
9. Dips
Image: Shutterstock
You can do this exercise right where you are sitting. This works on your chest and triceps and could aid in improving your strength, all-round chest and triceps development, and strengthening your ability to push with hands.
You will need: A chair or bench
- Sit on a chair with your hands on the sides, make sure the chair is well supported from the back.
- Hold the chair and slip the butt off the chair and stretch your legs ahead.
- Lower the body further by bending your arms at the elbow (to 90 degrees).
- Use the hands to pull yourself back into the chair.
- Repeat the routine.
10. Lunges
Image: IStock
Lunges are easy to learn and practice correctly. Five minutes of lunges in the daily workout routine can stretch and tone the lower body, strengthen the calves, hamstrings (a group of muscles at the rear of the upper leg) glutes, and all the major muscles in the legs. It also helps in increasing the flexibility of the hips and maintaining good spinal health.
Lunges should be performed on even, solid ground.
- Stand straight with your hands on your hips and keep your back straight.
- Your feet should be at least one foot wide apart, and your shoulders should be erect. Keep your gaze focused straight.
- Take a big step with your right leg by lowering your hips and bending your right knee and the left knee to a 90-degree angle.
- The right knee should be right above the right foot, and the left knee (at the back) should not be touching the ground.
- Stay in the position for five seconds and come back to the starting position.
- Repeat by extending the left leg.
11. Leg Stretches
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Usually, these are done at the start of your workout session. Leg stretches are easy and can be done in different ways to benefit the hamstrings and calves and to improve the overall flexibility of the legs. They also help in boosting joint health, increasing the blood flow, relaxing the muscles, and improving flexibility and posture.
There are three types of leg stretching exercises – the quad stretch, the inner thigh stretch, and the calf and hamstring stretch.
Quad Stretch
- Stand next to a wall or something solid for support. Stand with your side to it.
- Bend your right knee backward and bring your foot up. Hold the foot with your hand and bring it closer to your backside, while keeping the knees and thighs together.
- Hold it in the position for five seconds and bring the leg back to a normal position.
- Alternate with the other leg.
Hamstring And Calf Stretch
- Stand straight on the floor.
- Extend the right foot slightly forward and bend the supporting left foot.
- Bend from the waist such that the left knee is just above the ground but does not touch it. Keep your hands on your waist. You should feel the stretch in your right calf muscles.
- Hold the toes for 5 seconds and get back into the starting position.
- Alternate with the other leg.
Inner Thigh Stretch
- Stand with your knees together.
- Stretch your right leg towards the side such that there is a considerable gap between two legs.
- Now keep your hands on your waist and bend your body towards the right side as much as you can without bending your left knee.
- Stay in the position for five seconds and alternate with the other leg.
A 5-Minute Workout for Girls (at home)
Lack of time need not come in the way of working out. Here are a few 5-minute workouts that are effective and easy too.
12. Superman Lifts
Image: IStock
This quick workout gets its name from the posture you have to take, which looks like superman flying in the sky. This exercise targets the group of muscles that extend from the base of the skull to the sacrum and helps in building lower back strength and improving posture.
You will need: A yoga mat
- Lie face down on the yoga mat with your hands stretched in the front.
- Keep your arms and legs straight and lift them in the air simultaneously, while keeping the torso stable. Your back should be slightly arched.
- Take care to use a slow and coordinated motion while lifting, do not give any jerking movements.
- Exhale as you lift and inhale on the way down.
- Hold the position for five seconds and bring the body back to the starting position.
- Repeat the routine five times
13. Sumo Squats
Image: Shutterstock
Sumo squats are compound exercises that help in burning calories and working out the glutes, hamstrings, and inner thighs. They also improve mobility and flexibility.
- Stand with your feet three feet apart. The gap should be wider than hip-width.
- Join your hands and lock them in front of your chest but not touching the body.
- The toes should be facing away from the center of the body.
- Lower into a squat by bending the knees and pushing your glutes down as you move.
- The back should be normal, relaxed, and not lean forward or back. Also, your knees should not extend the toes. The idea is that you should not lean forward.
- Use the energy in your heels to push your body up and come back to the standing position.
14. Lying Butt Lifts
Image: Shutterstock
The lying butt lifts target the glute muscles and work the lower back and the spine.
You will need: A yoga mat
- Lie down with your back flat and your arms to your sides on the yoga mat. Keep your feet hip-width apart.
- Slowly raise your pelvis upward and bend your knees to form a 40 or 45-degree angle with your body from the floor.
- Stay in the position for at least five seconds, while flexing your glute muscles.
- Return to the starting position slowly.
- Repeat the routine at least five times.
15. Wall pushups
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Pushups could be helpful in strength training. You can do these even if you do not have access to the gym or the required equipment. Here is how.
- Stand two steps away from a wall.
- Bend forward and place both your palms on the wall at your shoulder level.
- Now bend your body forward such that your chest comes close to the wall
- Pull your weight back to the position by pushing against the wall with your hands. Repeat.
Gym workouts for teen girls
A gym workout can be a good idea if you are serious about physical fitness. The key to a gym workout regimen is to include the right exercises that help in working the entire body. Here is a list of core workouts that you can try for a proper gym-like workout at home.
16. Stretches
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A workout routine should always start with a warmup, preferably stretching. Stretching enables you to activate the otherwise still muscles and make it easier for you to increase the extent of their flexibility.
17. Jumping Jacks
Image: Shutterstock
- Stand straight with your arms to the side.
- Jump enough to spread your feet wide, while you raise your hands above your head.
- Reverse the movement quickly without any pause.
- Repeat the moves at least ten times.
18. Toe Touch
Image: Shutterstock
- Stand straight with your knees and feet together.
- Slowly, bend forward from the lower back and try to touch your toes.
- Move back to the starting position slowly.
- Repeat this for at least ten times.
19. Side Reach
Image: Shutterstock
- Stand with your feet two to three feet apart.
- With one hand on the hip, raise the other hand sideways above your head and stretch to the side.
- Your shoulders should be in line with your hips.
- Alternate with the other hand and repeat ten times.
20. Shoulder Roll
Image: Shutterstock
- Stand in a relaxed mode with the arms to the side feet together.
- Roll the shoulders in a circular motion while keeping the rest of the body stable.
- Do this for at least two minutes.
21. Neck Roll
Image: Shutterstock
- Stand in a relaxed mode with the arms to the side feet together.
- Look at your left shoulder and slowly roll your neck forward and to the right. Make sure that your gaze is on your body as you roll the neck.
- Roll it only to the sides and forward, not back.
Cardio Exercises
Cardio workouts might help you lose weight and make the heart strong while increasing lung capacity. Here is a list of cardio exercises you can try.
22. Workout on treadmill or elliptical
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If you have access to the gym, then working out on the treadmill for at least 20 minutes is good. A six-minute interval workout on the elliptical, with a gap of two minutes, is also helpful.
23. High-intensity aerobics
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Aerobics is a form of cardiovascular fitness workout. You can either join an aerobics class or watch DIY videos at home.
24. Jump rope
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Jump rope or skipping rope is a great cardio workout that helps you burn more calories in less time. Do this for at least five minutes, along with other exercises for results. Alternative to this include running, brisk walking, and using the elliptical at the gym.
25. Dancing to Zumba
Image: Shutterstock
Dancing is yet another form of cardio workout that you can try to combine fitness with fun. Zumba is a fun option you can try with your girlfriends.
26. Strength Training
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These workouts not only help build muscle but also support bone health and enhance overall physical performance. Engaging in weight-bearing exercises helps combat the risk of osteoporosis later.
It is good to start strength training with the help of an instructor. An average of 30 to 40 minutes of strength training per week can help you stay in shape. Some of the workouts you can try are:
- Pushups
- Pallof press
- Lateral squats
- Dumbbell row
- Split squat
- Goblet squats
- Deadlifts
- Chest press
Discuss with a doctor or an experienced trainer or instructor before you start strength training.
Workouts for teen girls to lose weight
Gaining weight is easy during puberty, thanks to the hormones raging inside the body. One of the ways you can ward off obesity is by exercise. Here are five workouts that teen girls can try to lose the additional pounds.
27. Inverted V Pipe
Image: Shutterstock
The inverted V pipe works on stretching and toning your legs and abs. This exercise works on your whole body and improves stability and flexibility while boosting metabolism.
You will need: A yoga mat
- Place yourself on the mat on all fours.
- Clasp your palms tight and place your elbows firmly on the mat.
- Lift your knees off the ground and push your back up, pointed towards the ceiling, with the support of the elbows and toes.
- Remember to bow your head down while arching your back up.
- You should feel your abs crunch in that position.
- Go back to the starting position and repeat the procedure for 30 seconds to a minute.
28. Pushup And Knee Kick
Image: Shutterstock
Pushup and knee kick is a home workout to lose weight, especially in the arm region. This exercise works on the abdominal muscles, hips, and back.
You will need: A yoga mat
- Place yourself on the mat on all fours. Your knees and hands must be on the floor.
- Do one push up and come back to the starting position.
- Then bring your right knee forward, enough to touch the right elbow, now get back to the original position and do one more push up.
- Now bring the left knee forward to touch the left elbow.
- Go back to the starting position and repeat the routine for 30 seconds to one minute.
29. Skater Hops
This is an exercise routine for teenage girls to help burn calories. It is a cardio workout that works on your hamstrings, calves, glutes, and abs. The workout also tones your lower body and corrects any imbalance in your legs.
- Stand on your left foot, with your knee bent a little. The other foot should be slightly above the floor.
- Bend towards the floor with your right hand bent at the elbows. (As if you are ready to run) The left hand is stretched backward, towards the right foot.
- Bound to your right by jumping off the left leg and landing on your right. Bring your left foot back, exactly as your right foot was before.
- Repeat the steps for at least 30 seconds or one minute.
One of the ways to lose weight is to do more cardio and stay active as much as you can. Remember that you will not lose weight overnight. So, start exercising, but take it slow at the beginning. Do not rush weight loss, or over-exercise as it can have severe side effects.
Tips For A Healthy Workout Plan For Teenage Girls
Discipline is key to a successful workout regimen. Whether you want to lose weight, stay in shape, or keep the body healthy and fit, here are a few things you should bear in mind to create workout plans.
- What do you want to achieve by working out? Do you want to lose weight, gain strength, get into better shape, or stay active? Choose workouts that can help you reach this goal in the stipulated time.
- You cannot lose weight to become stronger overnight. It takes time and effort to achieve physical fitness goals. So set a realistic target to achieve in the set time. Talk to a professional trainer or doctor.
- Regular exercising is essential to make a workout routine successful. Sit with a trainer and make a plan that allows you to work out every day, including weekends. Fix a time that does not clash with school hours and other fun activities in your life.
- Create a balanced exercise routine with aerobic, strength, and flexibility exercises to work different muscle groups and avoid overtraining.
- Be consistent to get the desired results. If you choose a specific workout routine, stick to it.
- Have a buddy to workout with. Unless you are into fitness and healthy living, you will not be motivated to work out on your own.
- Find a workout routine that you are likely to enjoy. You should be happy working out every day, not sad or frustrated. Try to include fun activities like dancing or aerobics once a week.
- Timing the workout is very important. Make sure that the duration of the workout is the same every day.
Be watchfulDr. Baxter recommends, “Teens need sleep and the correct nutrition to be able to develop, grow, and have good hormone health. Exercise uses energy, so there still needs to be enough energy to be able to grow and develop once the energy for exercise has been used.”
Frequently Asked Questions
1. How do you track progress and see results from your workouts?
Maintaining a fitness journal and tracking the duration of your workout, keeping a watch on body weight, using fitness tracking mobile apps, and taking body measurements (you may also monitor the fitting of your clothes) are some ways to track the progress of your workouts.
2. Is using weights in workouts safe for teenage girls?
Strength training with low weights and more repetitions is considered safe and beneficial for improving muscle strength and stamina (6). However, teenagers should practice under qualified trainers only.
3. How can teenage girls make their workouts more enjoyable?
Teenage girls can make their workouts more fun by adding music and dance to their sessions. Working out in groups or with family members can make the activities more enjoyable.
4. How many times a week should a teenage girl work out?
As per guidelines released by the Centers for Disease Control and Prevention (CDC), adolescents until the age of 17 should engage in about an hour of moderate to vigorous physical activities and exercises daily. This period of physical activity can be divided between aerobics, muscle strengthening, and bone strengthening (7).
5. At what age can children start lifting weights?
Children can start their strength training and lift weights by the age of six to seven years. They can indulge in strength training workouts twice or thrice a week. However, it is important that they know how to use it properly. They should begin and end a session with a warm-up and stretching session. They must work with it under constant adult supervision (8).
Workout for teenage girls can help them stay active and healthy in adolescence. Adequate physical activity prevents obesity and promotes cardiovascular health. An active lifestyle also improves the mental well-being of a teen by reducing stress, improving sleep, and enhancing academic performance and self-esteem. A sedentary lifestyle and unhealthy food habits in teenagers can gradually result in diabetes, heart diseases, and hormonal imbalance. Squats, bicycle crunches, lying leg lifts, V-sit, and planks are some of the easy exercises for teens.
Illustration: Impressive Workout For Teenage Girls
Image: Stable Diffusion/MomJunction Design Team
Get fit and lose weight with this fun workout for teens! Burn fat and tone up with easy-to-follow exercises and tips. Get ready to feel great!
References
1. Physical Activity Guidelines for School-Aged Children and Adolescents; Centers for Disease Control and Prevention
2. Mahboobe Borhani; Teenage girls’ experience of the determinants of physical activity promotion: A theory-based qualitative content analysis; NCBI (2017)
3. Inclusive School Physical Education and Physical Activity; Centers for Disease Control and Prevention
4. Luke Del Vecchio,Hays Daewoud,Shannon Green; The health and performance benefits of the squat, deadlift, and bench press; Med Crave
5. American Council on Exercise (ACE)-sponsored Study Reveals Best and Worst Abdominal Exercises; American Council on Exercise (ACE)
6. Strength Training; American Academy of Pediatrics
7. Physical Activity Guidelines for School-Aged Children and Adolescents; Centers for Disease Control and Prevention
8. Weight Room No Longer Off-Limits to Kids; Stanford Medicine
9. Yoga Exercises and Menstrual Cramps; Nationwide Children’s Hospital
10. The Facts About Hydration; Children’s Hospital of The King’s Daughters
11. Types of Exercise; American Academy of Pediatrics
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Read full bio of Dr. Sandeep Jassal
Dr. Susan Baxter is a fitness and nutrition educator for personal trainers and allied health professionals. She did her PhD in Physiotherapy from the University of Otago, Dunedin.
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