Today we’re looking at something for the young ones: Abdominal Exercises for Teenagers.
Teenagers are a population group that not only can train, they should do so too!
How should teenagers train?
Teenagers don’t have to train too differently from adults – their muscles are the same.
In 2009, the NSCA published its position on the issue.
Its general recommendations for exercise are summarised here:
- Provide the teenager with instructions and supervision from a qualified professional.
- Ensure a safe and risk-free training environment.
- Start each training session with a dynamic warm-up period of 5 to 10 minutes duration.
- Cool down with less intense calisthenics and static stretching.
- Attend to individual needs and the specific characteristics of each session.
- Used individualised training logs to monitor progress.
- Renew the training programme and challenge yourself by systematically varying the training programme.
- Optimise performance and recovery with healthy nutrition, proper hydration and adequate rest.
- Supporting and congratulating the teenager (coach and parents) will help maintain interest.
Exercises at Home
Because of lockdowns, home training has grown in importance in 2020, with many people having seen their options for body development limited.
It’s easy to keep up with your core muscle work by performing a material-free teen sit-up routine.
Cardiovascular exercise is that which aims to improve cardiorespiratory capacity and can be determined by factors such as:
- Decrease in resting HR.
- Increase in HR at rest.
- Increase in maximum oxygen uptake (VO2max).
- Increase in MAP and MAPV.
- Peripheral angiogenesis.
- Increased metabolic efficiency (oxidation of substrates).
- Technical improvement and increased motor efficiency.
And many other features of interest to teenagers.
According to WHO recommendations, children and adolescents should perform at least 60 minutes of physical exercise every day at moderate (5-6 out of 10) or vigorous (7-8 out of 10) intensity, preferably through games and recreational activities.
Activities so unusual nowadays are the best practices to achieve these recommendations, such as:
- Playing a game of football with a group of friends;
- Playing a game of cops and robbers; or
- Going out with the bike on a mountain route.
The recommendations specific to the NSCA for training in adolescents are:
- Start with relatively light weights and always focus on the correct technical execution of the exercises.
- Perform 1 to 3 sets of 6 to 15 repetitions of a variety of upper and lower body strength exercises.
- Include specific exercises that improve the core.
- Focus on symmetrical muscle development and proper balance of the muscles acting on the joints.
- Perform 1 to 3 sets of 3 to 6 repetitions of a variety of upper and lower body power exercises.
- Progress slowly through the training programme according to needs, goals and abilities.
- Increase the load gradually (5-10%)as strength increases.
- Start the strength training programme 2 or 3 times a week, on non-consecutive days.
The WHO recommendation is to focus on the development of large muscle groups, as well as the core.
Preferably by performing global (multi-joint) exercises.
Abs Routine for Teenagers
In accordance with the recommendations of the most prestigious international bodies, we propose the following abdominal routine:
Exercise 1. Abdominal Plank
- Execution: Supporting the entire surface of the forearms and toes on the ground.
- How much? 3 sets of 20 seconds.
Exercise 2. Abdominal crunch
- Execution: Lying on a mat in the supine position (face up), the teenager contracts their abdomen to perform a flexion movement of the spine until reaching about 40° of flexion between the floor and the dorsal region of the spine..
- How much? 4 sets of 15 repetitions.
Exercise 3. Lying down Leg Raise
- Execution: Lying on a mat in the supine position (face up), the teenager raises their legs to 90° with the torso.
- How much? 3 sets of 8 repetitions.
Exercise 4. Dorsolumber extension on the floor
- Execution: Lying on a mat in the supine position (face up), the teenager aims to separate the torso from the ground without giving up the lying position
- How much? 2 sets of 10 repetitions.
Exercise 5. Hollow Block
- Execution: Lying on a mat in the supine position (face up), the teenager flexes their hips and knees to 90°.
- How much? 3 sets of 40 seconds.
Don’t forget the importance of good nutrition to further improve health!
- Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J. R., Jeffreys, I., Micheli, L. J., Nitka, M., & Rowland, T. W. (2009). Youth resistance training: updated position statement paper from the national strength and conditioning association. Journal of Strength and Conditioning Research / National Strength & Conditioning Association, 23(5 Suppl), S60-79.
- World Health Organization. (2010). Global recommendations on physical activity for health. Recuperado de https://apps.who.int/iris/rest/bitstreams/52834/retrieve.
- 17 Best Ideas to Strengthen Abs. Visit this link.
- The Best Suspension Training Exercises. Click here.