Abs on a 14 year old girl

Physical activity is extremely important for girls in adolescence, as it not only forms a beautiful figure, but also promotes health. A toned stomach is an essential attribute of a young, developing figure. In this material we will figure out how to pump up the abs for a girl 12 years old and older, what is special about children’s training, and how to eat properly and develop harmoniously for teenagers.

At what age can a girl get abs?

Age turns out to be a decisive factor in the selection of abdominal workouts for teenagers. There are certain features for organizing exercises.

At the insistence of doctors, a child under 12 years of age should not be subjected to physical exercise. The reason is the hormonal changes that occur at this time. The body produces more protein, muscles tire less, and the risk of joint injuries is reduced.
From the age of 13, the body requires more and more building materials (protein, fats and carbohydrates) for normal body development and well-chosen physical exercises.
Children need to focus on bodyweight exercises. It is allowed to use equipment only from 16 years of age. General strengthening exercises for the whole body are mandatory.
To begin with, it will be useful for girls to pay attention to the sections in which all muscle groups are worked out: dancing, swimming, basketball.
It will be important to strengthen the muscular corset of the spine through working out the back. This will not only help build muscles, but will also be a good prevention of childhood scoliosis.
Before starting classes, be sure to consult with a pediatrician or professional trainer to identify any contraindications or chronic diseases in the child.

How to pump up abs for a teenager?

In order to get rid of belly fat and pump up six-pack abs, a teenager needs to sincerely love playing sports - and not at all look for magical exercises that promise results in a week. Moreover, it is easiest to start creating an athletic body at the age of 16-18 years.

Once a boy understands exactly how physical exercise changes his body, there will be no turning back to the “couch” lifestyle. For example, exercises on the horizontal bar are great not only for increasing height, but also for widening the back and creating a powerful figure.

In turn, having friends with whom you can play sports also helps motivate you. In fact, losing your belly and pumping up your abs is not that difficult—the most important thing in this process is the first step. Plus, making the decision to never suffer from weight problems as an adult.

In order for a teenager to lose belly fat and pump up his abs, it is important to first change his eating habits - and only then move on to doing exercises. Ultimately, at the age of 16-18, it is much easier for a boy to change his body and improve his figure - forever getting rid of excess weight.

RBC: Rosstat found three out of five Russians to be overweight, link How to lose belly fat for a teenager and pump up your abs - tips for beginners

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How to eat

During adolescence, active growth of the body is observed. For normal development, a girl needs a balanced, regular diet.

Principles of healthy eating

Teenage girls should not go on diets in pursuit of toned abs, as this can cause serious health problems: gastritis, anorexia, liver failure.

Healthy eating rules:

Regular and systematic meals according to the prescribed regimen.
A varied menu including proteins, carbohydrates and fats.
It is preferable to eat bread made from wholemeal flour.
The minimum intake of fish and red meat is 2 times a week.
To get vitamins and fiber, a teenage girl needs to eat daily 2 large fruits (oranges, apples, pears) or 4 small ones (apricots, kiwi), a plate of salad, a cup of juice, and steamed vegetables.
Be sure to drink kefir or milk every day and eat cottage cheese.
It is unlikely that you will be able to completely eliminate smoked and sweet foods. However, you need to reduce its use to a minimum.
The best cooking method is baking or stewing.
Eliminate store-bought sauces, mayonnaise, margarine, sausages, deep-fried foods, candies and fast food from your teenager’s diet.
Incorporate exercise between meals.
Increase your fluid intake. The following will be useful: still water, green tea, natural juices.

Daily menu

The diet of a healthy teenager consists of 5 meals.

Menu for girls 12-15 years old:

Oatmeal with milk with dried fruits, toast with cheese and tea.
Tomato + cucumber salad, chicken soup, egg, a portion of stewed cabbage with meatballs, juice with rye loaf toast.
Curd with nuts, oatmeal cookies with milk, apple.
Meat and zucchini casserole, chamomile infusion with a piece of loaf.

What time to train

The timing of training for a teenage girl depends on the child’s employment at school and general well-being.

Morning exercises help burn fat if a teenager has a problem with excess weight. Early in the morning the body is full of energy, so the workout takes place with maximum efficiency. Systematic training will help to achieve the best effect.

It is better to postpone daytime training until 16:00-18:00. During this period, the teenager is at the peak of his strength. The afternoon is suitable both for burning fat and for gaining muscle mass for excessively thin teenagers.

It is better to spend the evening doing light gymnastic stretching exercises.

Preparation for training

A teenager aged 12-18 should move more, spending less time at the computer. Experts recommend spending 10 minutes warming up and preparing the body for complex training. You should start smoothly, gradually increasing the rhythm of execution.

Warm-up for a girl before abdominal training:

Pull up and bend. Starting position: stand straight, legs apart and arms raised high. Relax your neck, keep your head looking ahead of you. Lower yourself down behind your hands. Reach your palms into the space between your legs as far as you can. Press your heels to the floor. Go back to the beginning.
Back lunges. Stand straight with your hands on your inner thighs and your feet together. Lunge wide back with one leg. Squat down so that your knees are parallel to the floor. Repeat again on the other leg.
Turns with opening hands. The oblique abdominal muscles are at work. Stand with your legs spread apart. Extend your arms to the sides parallel to the floor at shoulder height, palms up. Press down. Without moving your legs and hips, turn your shoulders to your sides so that your left hand is in front and your right hand is behind.
Bending the torso from a supine position. Extend your arms above your head. Bring your straight legs together. Lift your head 4-5 cm from the floor. To make the abdominal muscles comfortable, it is better to fix the lower back with a small towel roll. Press yourself up to a sitting position. At this time, the feet should not be lifted off the floor.
Squats and jumping ups. Place your feet a little wider and place your hands at your sides. Squat down so that a right angle forms between your thighs and the floor. Bring your bent arms forward in front of you. Jump, stretching upward. Land lightly on springy legs and repeat from start to finish.
Mill. The legs stand wide, the arms are spread out to the sides. Keep your face straight, tense your abs. With your back straight, bend forward. The right hand reaches out to the left leg, it is important that the leg does not bend. The movement is repeated in the opposite direction.
Jumping steps. Place your feet slightly narrower than your shoulders, bend your knees, bend your torso slightly forward, and leave your head level. Keep your bent arms suspended and fixed. With a springy action, straighten your knees while simultaneously taking a step with your foot to the side. There will be a jump. At the highest point, throw your arms in front of your chest. Landing occurs on slightly bent legs with soft knees.

The most effective exercises

We present effective exercises that will demonstrate how to pump up the abs of a 12-year-old girl at home without using exercise equipment.

Basic training

It is better to start classes under adult supervision.

Abdominal exercises for girls without excess weight problems:

Bicycle is a popular action that everyone knows from physical education lessons. While lying down, place your hands on the back of your head, but do not clasp them together. The hips are raised up, the pelvis is located on the surface of the mat. Imitate cycling by pulling the knee of one leg toward your chest while simultaneously extending the other straight. Approach – 20 times, repetitions – 4 times. Rest – 30 sec. It is important not to put your feet down completely and not put any strain on your neck. The exercise is performed smoothly but confidently.
Leg raises on the horizontal bar. It will help pump up your abs and give your body endurance. Grab the horizontal bar with your hands. Hang with your legs straight. Bend your body slightly in the lumbar region. As you inhale, raise your legs as high as possible. It is best if they rise above the horizontal. Exhale - slowly return to the beginning. You need to bend your legs as many times as you can.
Scissors - will help pump up the lower abs. Lie on the floor, stretch your arms near you and press them as close as possible to the floor. Raise your legs while performing a criss-cross cutting motion. The lower the legs are to the floor plane, the more intense the load on the lower abdomen. Perform 4 sets of 20-30 seconds each. Make sure that your lower back does not lift off the floor during the exercise.
Crunches on a gymnastic ball. Fitball helps to pump up the abs of a girl at any age. In addition to the abdomen, the buttocks and abs are worked out. Lie with your stomach on the ball, place your hands on the back of your head. Spread your feet, rest your toes on the floor. Slowly lift your upper body, arching your back. Return to the starting pose.
Fitball rollouts. Rest your forearms against the gymnastic apparatus so that they are completely on the ball - from your palms to your elbows. Spread your legs and place your toes on the floor. Tighten your muscles and roll the fitball in front of you as far as you can. After reaching the extreme point, return to the starting position.
The plank is an ideal exercise not only for a flat stomach, but also for the legs, back, shoulders and buttocks. The teenager needs to stand in the plank for at least 30 seconds. Take a lying position, stretch your body and rest your toes on the floor surface. You need to lean either with your palms or the entire surface of your forearms. An important condition is that the back remains taut, the muscles in the abdomen are tense. Hold on as long as you have the strength, try to increase the time you perform the exercise every day.
Plank "Saw". Stay in the same position. Draw your stomach in tightly and swing back and forth with maximum amplitude. When performing, the shoulders extend beyond the elbows and back.
Roller crunches. Home training with a roller performed by a teenager should be carried out under adult supervision. Kneel down, holding the roller on the floor with your hands, and roll it as far forward as possible. The rectus abdominis muscle should tense at this moment. After this, the roller rolls back by hand. When performing the exercise, the hips remain straight and do not sag. Perform as many repetitions as possible in 3-4 sets.
Raising legs from a lying position. Lie down on the mat with your arms straight across your torso. Tighten your abs, while exhaling, gently lift your legs off the carpet and lift your pelvis to a right angle. Do 15 reps and 3 sets.
Reverse crunches. Lie on the floor, hide your hands behind your head. Bend your legs and pull your hips in until they are perpendicular to the floor. As you exhale, twist tightly towards your head. Hold for a couple of seconds. Inhale, lower your pelvis and legs, but do not put them on the floor.

Sport exercises

A necessary condition for removing the belly and sides in a short period of time is increasing physical activity. Running, swimming, cycling are useful. You should perform special exercises every day to strengthen your torso and abdominal muscles.

An approximate set of exercises for losing weight on the stomach and sides at home for teenage girls and boys:

Sitting on the edge of a chair and leaning on it with straight arms slightly pulled back, bend and unbend your legs, holding them suspended. The back must be straightened and the shoulders turned.
Lie on the floor on your back so that your head rests on the sofa. Holding its edge with your hands, raise your straight legs to an angle of 90° with respect to the floor, then lower them.
In the same starting position, perform the “bicycle” exercise: make movements with your legs in the air, as when rotating bicycle pedals.
Continuing to lie on the floor on your back, bend both legs at the knees. Pull them up, trying to touch your knees to your chest, then lower them.
Without changing your starting position, move closer to the sofa so as to place your shins on the seat, bending your knees. Bend both arms at the elbows, holding them in front of you. Raise your torso, trying to touch your elbows to your knees, then lie down on the floor again.
Maintaining the previous position, straighten your arms behind your head. With your straight left hand, try to reach the tips of the toes of your right foot, then switch hands and feet.

Weekly home workout program

Exercises in a training program for teenagers should involve all superficial muscle groups. The first is a warm-up for 10 minutes, and after that comes the training itself. You should exercise 3 times a week using a circular pattern. Perform each exercise for 30 seconds + 30 seconds rest, then proceed to the next one. All exercises are performed in 2-3 circles, which take 8 minutes. If the exercise is bilateral, then it is performed for 30 seconds on each side.

Boxing – imitate punches in boxing by throwing your arms, springing on your feet with soft knees.
Raising your leg. Grasp the support with your hand and grab your waist with the other. Raise your leg until it is parallel to the floor. You can make the exercise more difficult by squatting on the other leg.
Static bar. Can be done on the palms and forearms.
Bridge leg raises. Lie down on the mat with your pelvis raised. Knees are bent and on the floor. Push your lower limb up and down without touching the floor with your pelvis.
Ankle touching. In the same position, alternately touch your feet or ankles with your hands. Raise your shoulders slightly.

Raise your knee to the opposite elbow.
Squat plie. Spread your legs wide with your feet turned outward. Place your hands on your hips. Squat slowly so that your pelvis drops perpendicular to the floor. The back remains straight.
"Hunting Dog" Get on your hands and knees. Raise your opposite arm and leg so they form a straight line. Hold the pose as long as you can, return to the starting pose and repeat for the other pair of limbs.
Hip adduction while lying on your side. Take a pose on your side, leaning on your upper limb. Raise the leg lying on top until it is perpendicular to the floor, return the leg back without lowering it completely.
Leg raises. Stand straight and extend your arms in front of your chest. Raise your legs one at a time so that they touch your outstretched arms.
Russian twist. Sit on the mat with your knees bent. Grasp the other with one hand. Turn your upper body to the side, freezing for 5 seconds at the farthest point. Repeat on the other side.

How to quickly pump up your abs at home

There is no way to quickly pump up, for example in a week. It is necessary to perform each exercise daily for at least three approaches. Do push-ups technically correctly - 10-20 times per approach.

And yet many people want to achieve quick results. How to quickly pump up your abs so that the notorious “cubes” are visible? If you want to see the results of your labors faster, you should regularly pump certain muscle groups: straight and oblique.

To pump up the rectus muscles, which are responsible for the appearance of a six-pack, do the following exercises:

Twisting. Perform the exercise by pulling the body towards the pelvis. At the same time, make sure that your torso is not straight - round your back. At home, it is more convenient to perform crunches on the floor, with your feet on a wall bars or sofa. To enhance the effect, twist on the stairs with your head down, hooking your feet on the bar.
Reverse crunches are performed using a different technique - raise your legs and twist your pelvis towards your body. Perform the exercise at home on the floor or on a bar.

Do the exercises, repeating at least 20 times in three approaches. Rest no more than half a minute between sets.

How to pump up your abs in order to work your oblique muscles? It is this muscle group that is responsible for slimness and beautiful lateral relief. Turn your body from left to right and in the opposite direction.

Check out the correct technique:

Take the gymnastic stick in your hands, throw it behind your neck and hold it with your arms outstretched. Sit on a stool and twist your body in different directions.
Place the bar on your shoulders or grab dumbbells. Bend your torso to the side.

Repeat each exercise 20 times, perform 3-4 approaches. Rest no longer than a minute between sets.

Take a comprehensive approach to the issue of getting a flat, beautiful belly. If you see that you have gained excess weight and therefore your stomach has become loose, adjust your diet by switching to smaller meals of healthy food.

To pump up your abs, perform exercises regularly for several approaches. If you follow all the recommendations exactly, you will notice the result within a few weeks.

Frequency and periodicity of classes

A teenage girl is a very vulnerable and enthusiastic person, so for comfortable training for toned abs, it is necessary to choose the optimal frequency and frequency of training.

A visit to a pediatrician is mandatory before starting classes;
working with heavy weights is prohibited;
for teenagers 12-15 years old, 4 sets of 15 repetitions are considered optimal for most exercises;
per week you should exercise at least 2, maximum 4 times;
increasing training days beyond 4 will not give results.

A girl’s beautiful, toned abs will encourage her to work out other parts of her body. This will introduce the child to a healthy lifestyle, which is important for both sports and the child’s everyday life.

Video

From the video below you can learn more about the secrets of achieving a toned figure in teenagers.

Home » Weight gain » Weight gain for a skinny guy » How to pump up a teenager at 13, 14, 15 years old at home or in the gym?

Greetings, my young friend. Today we have an important and serious topic - how to pump up a teenager.

I remember when I was 13 years old, watching films with Arnold Schwarzenegger, admiring his huge biceps, and then going up to the mirror and crying quietly. But I did not despair, I was sure that at the age of 14 I would have more muscles than him, and at 15 I would be called to play the role of the Terminator.

But the problem is that I didn’t know how to pump up such a mountain of muscles so that girls would run after me in droves. Well, or at least enough muscles so that my appearance doesn’t make them laugh.

Now the situation has changed radically. Therefore, right now I will tell you how to build muscles for a teenager.

Abs at 10,11,12,13,14,15,16,17,18 years old how to pump up a girl for a boy

About all the exercises that we will tell you have proven their effectiveness and have proven that by doing them you can pump up your abs and get the desired result from training in the first month of training, including them in your set of exercises (training program), you can count on your abdominal muscles to change their shape and stomach will become more toned and excess fat accumulation in the waist area on the sides will go away, as well as belly fat will go away and the desired six-pack abs will appear that you could have dreamed of for so long, but didn’t know what exercises you can do at home and in the gym to create a complete training program for yourself.

Photos of guys' abs before and after training 10,11,12,13,14,15,16,17,18 years old

Abs at 10,11,12,13,14,15,16,17,18 years old how to pump up a girl for a boy

There are different types of abdominal exercises, today we will tell you about exercises that can be performed on machines, with your own weight, with a barbell, dumbbells, fitball, medicine ball, on a horizontal bar, and also how you can train your abs with a partner in pairs, and we will also analyze Abs workouts, which for a while became popular in America and reached Russia, with the advent of new fitness techniques, you can train your abs without leaving home, if before everyone went to gyms and sports complexes to train their abs.

Photos of girls' abs before and after training 10,11,12,13,14,15,16,17,18 years old

Abs at 10,11,12,13,14,15,16,17,18 years old how to pump up a girl for a boy

With the development of fitness and bodybuilding and the popularity of a healthy lifestyle, the fitness bodybuilding industry is constantly evolving and with it new fitness programs appear, a new look at muscle training, new fitness directions, new sports such as CrossFit, which in a short period of time has become one of the popular sports among young people, among teenage girls and men, who like to train functionally with various fitness equipment such as barbells, dumbbells, as well as special CrossFit equipment such as a hammer, wheel, rope, weights.

What changes await you if you do exercises for the abdominal muscles constantly?

Strength indicators will increase
The abdominal muscles will become more rigid
Stamina will improve
You will have a muscular corset and core muscles
You will have a slimmer waist
You will remove excess fat from your stomach and sides
You will develop rectus and oblique abdominal muscles
You will get six packs on your stomach
You will have upper and lower abs
You will improve abdominal stretch and muscle elasticity

Is it even possible for a 13, 14, 15 year old teenager to get pumped up?

In fact, it all depends on your genetics. It will be the hardest for guys who have arms like the legs of a sparrow , and whose ribs are more prominent than their abs. Gaining weight as a teenager is very difficult.

The main difficulty will be nutrition. I remember my childhood and how we spent from morning to evening on the street and we clearly had no time for food. Everyone, with the exception of plump Seryozha, he always had a bun in his pocket.

Therefore, if you decide to become a pumped-up male, then be prepared for the fact that you will have to go home and eat on a schedule .

The next difficulty is that you won’t be able to push yourself too hard in the gym. The fact is that at this age the spine has not yet formed; if you give a large axial load, this can lead to dire consequences. Therefore, I would advise you to first use the services of a personal trainer.

But, despite all these difficulties, it is possible for a teenager to get pumped up. The main thing is that you have a desire and approach this matter responsibly.

// How to remove belly fat for a teenager?

The key reason why teenagers' bellies grow is excessive caloric intake - plus a love of sweets. Candy, chocolate, baked goods, soda and fast food - these products can disrupt metabolism, causing excess weight gain.

In turn, obesity in adolescence easily leads to the development of more serious diseases - from joint problems to diabetes. Unfortunately, it is much more difficult for an adult to get rid of them than for a 14-18 year old.

A role is also played by the fact that the presence of a large belly negatively affects the posture of adolescents - stretched abdominal muscles change the distribution of the load. Curvature of the spine and other disorders appear (for example, forward tilt of the pelvis).

Excess weight and self-confidence

It is also important to mention that the presence of a belly and noticeable excess weight lowers self-esteem. The teenager becomes more withdrawn - instead of playing sports with friends, he spends his leisure time on the computer. Which, again, leads to decreased activity levels and worsens obesity.

The main advice in this case is to remember that millions of teenagers around the world face similar problems. Despite the fact that it is impossible to lose belly fat in a week, a noticeable effect will appear after just a month of following proper nutrition - while exercise will strengthen your abs.

Pumping up muscles at home

We all understand that at the age of 14 you don’t have money for the gym, and saving on buns in the school canteen is also not an option, because without food you won’t gain weight.

If asking your parents is not an option, then you can start training at home . And then, when you reach the size of a closet, you can take money from high school students.

What can we pump up at home:

back;
legs;
breast;
shoulders;
hands;
press.

I’ll tell you right away that it will be more difficult for a teenager to build muscles than for an adult man, but you’re a serious guy and you’re not going to relax, so you’ll succeed.

Back

As for me, the back is the most important thing; it needs to be trained first. If you have a powerful back, then at least you will have fewer problems with the spine, because the muscles will create a good corset that will take the main load and relieve the spine.

But not every adult, even an adult, understands this. But really, why build a powerful back if you can just spread your elbows wider, imagine that your back is as wide as the equator and proudly walk around the city, scaring passers-by.

But if you still want to build real muscles , then at home you can do the following exercises:

Pull-ups . There are a huge variety of pull-up options. The most effective for pumping up the back, in my opinion, are classic wide-grip pull-ups. You can also do pull-ups with a reverse close grip. If you don’t know how to do pull-ups, you can buy an expander band (by the way, it will also be useful in other exercises). With such an elastic band it will be easier to pull yourself up and over time you will learn to pull yourself up on your own.
Bent-over dumbbell rows. This exercise should be done with light weight and, most importantly, light weight. This exercise places an axial load on the spine, therefore, you need to pay attention to the technique. If you don’t have dumbbells, you can use the same elastic band.
boat. This exercise is a must for teenagers. It strengthens the muscles along the spine, which will allow you to increase the load on dumbbell rows in the future. And in principle, if Masha asks you to carry her briefcase home, you will have a much better chance of carrying the briefcase without breaking your back, and maybe you can carry Masha too.

Training program for teenagers

You can train at home every day, the main thing is to alternate muscle groups. You can split your workouts into 3 days and do exercises for 3 days in a row, and then preferably rest for 1-2 days.

A program for a teenager might look like this:

Day 1, back and biceps

Wide grip pull-ups 3 sets to the maximum (no more than 16 times, if you get more, then take a backpack and put textbooks there).
Bent-over dumbbell rows 4 sets of 8-16.
Pull-ups with a narrow reverse grip, 3 sets to the maximum (also no more than 16 times).
Boat 4 sets of 16-20 reps.
Lifting dumbbells for biceps 4 sets of 8-12 reps.

Day 2, chest and triceps

Dips on the uneven bars 5 approaches to the maximum (no more than 16 times, or add weights).
Push-ups 5 sets maximum (no more than 16 times).
Close-grip push-ups, 5 sets maximum (no more than 16 times).

Day 3, legs and shoulders

Squats 4 sets to the maximum (no more than 16 times, if you get more, add weights).
Lunges 4 sets of 8-16 on each leg.
Walking uphill 4 sets of 8-16 on each leg.
Standing/sitting dumbbell press 4 sets of 8-16 reps.
Swing dumbbells to the sides 4 sets of 8-16 times.

This is how they turn into two-meter big men with the width of Van Damme's splits.

Rocking out in the gym

for a teenager to pump up in the gym , because there are glands there

. There are pieces of equipment both at the factory and at the construction site, it’s much more economical for the budget, but at this age you may not be allowed to go to the factory or construction site. But at the age of 18, you can safely leave school and go there to work, where you can not only get pumped up, but also earn money.

Now let's get down to business. If you still decide to go to the gym, then I recommend working out with a trainer, if you don’t want to ruin your health so badly in a couple of years, or even months, that you’ll never work out again.

On the subject: Why does the lower back hurt while doing abdominal exercises?

By the way, in most gyms at the age of 13-15
you will not be allowed at all without a coach or parents , so discuss with your family the purchase of a subscription to the coach.
The most basic requirement for training teenagers is to minimize axial load, and at the very beginning it is best to eliminate it altogether. Gradually. When the back muscles become stronger, it will be possible to add basic exercises that involve an axial load, for example, squats, deadlifts, bent-over barbell rows, etc.

You can train in the gym 3 times a week, each of the three days will include certain muscle groups. A gym workout program might look like this:

Day 1, back and biceps

Pull-ups 4 sets of 8-10 reps.
Dumbbell rows lying on a bench 4 sets of 8-10 times (this exercise is similar to a bent-over barbell row; it is good because it eliminates axial load due to the fact that you are lying on a bench).
Wide-grip lat pull-downs to the chest, 4 sets of 10-12 reps.
Hyperextension 4 sets of 8-12 reps.
Lifting dumbbells while sitting on a bench, 4 sets of 8-12 reps.

Day 2, chest and triceps

Bench press 4 sets of 8-10 reps.
Incline dumbbell press 4 sets of 8-12 reps.
Reduction of arms in the butterfly simulator, 4 sets of 10-12 times.
Bench press with a narrow grip, 4 sets of 8-10 reps.
French press 4 sets of 8-12 reps.

Day 3, legs and shoulders

Squats with dumbbells 4 sets of 8-10 reps.
Leg press 4 sets of 8-12 reps.
Lying leg curls 4 sets of 10-12 times.
Seated dumbbell press 4 sets of 8-12 reps.
Barbell rows to the chin 4 sets of 8-12 reps.

You can train your abs at least on each of these days, or you can train them separately at home on days when you take a break from training in the gym.

You can do small complexes on your abs

, for example, these:

Hanging leg raises on the bar 15 times.
Lifting the body on the bench 15 times.

You need to do these 2 exercises without rest, repeat 3-4 times.

Nutrition for gaining muscle mass for a teenager

If you are thin and want to gain weight as a teenager, then be prepared for the fact that you will stop liking food and you will be sick from just the sight of it. Because you will have to eat a lot .

You will need to eat a lot of meat, fish, dairy products, various cereals, nuts and other things. The most important thing is to maintain the required amount of BZHU and cover the calorie consumption. I wrote about this in more detail in an article about nutrition for weight gain for a skinny guy.

And you must understand that if you train hard, put all your strength into training, but during the day you eat one cookie and eat yogurt before going to bed, then you will not have any mass.

Why does the belly grow and how to avoid it?

To lose belly fat, a teenager first of all needs to remember that food is fuel for the body, and not a source of entertainment. The sooner healthy eating becomes a habit, the easier it will be to maintain a stable weight—not to mention stay healthy.

Juices, sodas, sweets and snacks (for example, chips or crackers) are products that consist almost entirely of “empty calories.” In order for a boy to get rid of belly fat and build muscle, he needs nutritious food - cereals, vegetables, various sources of protein.

Consumption of excessive amounts of fast carbohydrates and trans fats by adolescents is closely associated with metabolic disorders and excess weight gain, primarily in the abdominal area.

How to give up sweets?

It is known that children do not like the taste of vegetables - they find it overly bitter. With age, taste habits change - sweets begin to seem overly sweet, and broccoli begins to seem pleasantly crunchy. In order to remove belly fat, a teenager can tune in to this change in taste in advance.

A fit and athletic figure is not only the result of training, but also a consequence of constant monitoring of the consumption of sugar and animal fats. It is impossible to pump up muscles and get sculpted abs by eating chocolate, ice cream and hot dogs.

Gainer and protein in adolescence

Now the wrath of a million mothers will fall upon me, but I will still say that all these proteins and other chemicals are harmless even for babies . Therefore, they can be safely used when gaining weight. I wrote about this in articles about sports nutrition for weight gain, namely about gainer and protein for skinny guys.

But if you still decide to take this step at such a young age, then be prepared that the liver will fail not by the age of 30, but by 20, and the piper will no longer stand at 18. These are, of course, jokes and myths, but I I wouldn’t risk becoming a young myth buster and testing all this on my own experience, especially since your parents may not approve of your eagerness to use sports supplements. So buy some buckwheat, some breast meat, and run and swing.

Let me sum it up

In conclusion, I want to say that you can get pumped up even at 10 years old, the main thing is that you have the desire and do everything right. And everything can be done as correctly as possible only under the guidance of a competent coach or a person who is well versed in sports. Therefore, the best solution would be to start training in the gym with a trainer.

To correctly answer the question of how to quickly pump up abs for a teenager, you need to understand the reason for their formation. If a teenager needs to lose weight, then more attention should be paid to nutrition, it is worth understanding how healthy and balanced it is. You will learn about the set of exercises from the article.

How to pump up abs for a teenager at home: exercises

To get a toned figure, abdominal exercises alone will not be enough - you will need to regularly perform complex workouts.

For a child under 16 years of age, it is better to practice swimming using various styles. You need to go to the pool at least twice a week for 45 minutes.

Strength training cannot be started before the age of 16, otherwise the teenager risks stunting.

For home workouts in order to keep the body in good shape, it is recommended to do the following set of exercises:

Do push-ups from the floor or from an elevated surface with your stomach pulled in.
“Bicycle” with legs raised 90° to the floor. Spin imaginary pedals in the air and suck in your stomach.
Bend from a standing position back and forth and from side to side. This will strengthen your abdominal muscles.
Raise your legs from a lying position as follows: bend your knees and press them to your stomach, slowly straighten them and lower them.
Pump your abs, lifting your body and legs at the same time to create a 90° angle. How to pump up your abs correctly in the “book” exercise? Try to touch your legs with your hands so that the pose resembles a closed book.

If you balance your diet and regularly do comprehensive exercise, you will see a positive result in a few weeks.

How to pump up abs for a 14 year old girl

Many people ask how
to pump up abs for a 14-year-old girl or at any other age, what needs to be done for this, what tips and tricks there are.
After all, there are quite a lot of exercises for the press, and using our set of exercises in practice, you can achieve the result you need. The main thing is to decide why you need a press. In the article you will learn how to pump up the abs of a 14-year-old girl, what set of exercises there are for the abs and how to use them correctly for regular training. After all, only by training according to the regime and correctly, you can achieve results. Moreover, it doesn’t take much time to get abs, 15 minutes a day or even less is enough. Find out: how to pump up a girl’s abs quickly.

To pump up the abs of a 14-year-old girl, you need to set a goal for yourself, to get beautiful abs, for example, in 3 months. Then write your goal on a piece of paper, if possible, stick a photo of the abs that you need, set a date for implementation and hang the goal in a visible place.

Make a plan for your goal

To pump up the abs of a 14-year-old girl and achieve your goal, you need to draw up a clear plan for achieving your goal on a separate sheet of paper. Write down all the necessary exercises, methods, tips and recommendations. Also write down the number of sets, repetitions and time for training. Find out: how to pump up abs for a girl without abs.

Leg raises on the horizontal bar

To pump up a girl’s abs, find a horizontal bar, learn to hang on it for at least 10 minutes and just start raising your legs straight as high as possible, preferably to the bar, but without swinging your body and making the task easier for yourself. Do 3 sets of 15 lifts.

To pump up a girl's abs , you don't have to bend your torso and reach for your knees. It is enough just to do such bends so that your stomach contracts as much as possible during bending. To do this, bend forward, not upward. Do 2 sets of 30 curls per day. Find out: how to quickly pump up a girl’s abs to six-pack at home.

Exercise regularly and eat right

To pump up the abs of a 14-year-old girl, you need to train the abs 3-4 times a week, eat healthy food 3 times a day at the same time. Needless to say, sit down at the table hungry and get up with a slight desire to eat more. Eat fruits, vegetables and drink 2 liters of water per day.

Source

How to properly pump up your abs at home

The peculiarity of training for teenagers is that heavy strength elements should be excluded. It is preferable to perform general strengthening exercises. Modern teenagers need full physical activity.

To keep your figure slim and fit, and your body strong, start your workouts with a general warm-up.

Pump your abs in the final part of the exercises. If you pump your abs with dumbbells, do not take heavy ones that weigh more than 1.5 kg.

The main secret to successful workouts that will not harm your health is to use your weight to pump up your muscles.

Perform abdominal exercises with a straight back (except for twisting exercises).

Train every other day for 40 minutes, paying attention to each muscle group. It is best to exercise in the middle of the day, not in the evening when the body is tired.

How to pump up your abs at 13 years old

Every teenager

at the age of 14-16 years old he begins to look at his figure in the mirror and dreams of building up his biceps in order to amaze the girls in class or put him in the place of the “bully” who is pretty boring to him. But they don’t know where to start working on their body and how to train correctly, so they start visiting gyms or simply doing strength exercises at home, lifting heavy dumbbells.

Meanwhile, children

Until the age of 16, the spine should not be subjected to vertical loads. Before this age, it is strictly forbidden to do squats with a barbell, deadlifts, lifts and presses of heavy dumbbells and barbells. Performing these exercises will stunt the child's growth, and he will forever remain a short, square, burly man. In addition, strength exercises can cause the development of diseases of the spine and joints.

Create a beautiful body

and, of course, you need to strengthen your muscles from childhood. But the muscle structure of boys is not the same as that of adults. Until hormonal changes begin in the body, children's muscles contain little fat, protein and microelements, but a lot of water. Therefore, boys' muscles are not ready to withstand heavy physical exertion and get tired quickly. Boys' intervertebral discs and joints also contain a lot of moisture, so vertical loads on the spine and weak joints can lead to intervertebral hernias, dislocations and muscle strains. To avoid all these diseases, up to the age of 16, you need to strengthen your muscles only through exercises with your own weight, that is, without weights.

About heavy

It is better to forget about kettlebells and barbells before the age of 16, and adults should only engage in strength exercises under the guidance of an experienced trainer. A competent trainer will not agree to conduct classes without providing a medical certificate stating that the future athlete has no contraindications for bodybuilding. After all, bodybuilding is not just pumping up muscles; to get the desired result you will have to put in a lot of effort, give up your usual lifestyle, and accustom yourself to strict discipline and order.

Purpose of the lesson

sports for teenagers under 16 years of age is a general strengthening of the body, ensuring its normal growth and development. Full-fledged physical activity is extremely important for modern teenagers, who spend a lot of time sitting in class at school, at home when doing homework and in front of a computer monitor. How active a teenager is and how actively he plays sports determines whether he will be slim, resilient and strong in adulthood or whether he will grow up to be a stooped and weak-willed person. Therefore, it is very important from a young age not only to teach a child to do physical exercises, but also to choose the right sport for him and correctly dose the level of physical activity.

Teenagers

under 16 years of age can do exercises with dumbbells weighing no more than 1.5 kg, but they must be done in a lying position to protect the spine from deformation. When performing all workouts aimed at pumping up muscles, you need to adhere to the following tips:

1. Teenager

It’s enough to do pull-ups on the horizontal bar, do squats and push-ups. At this age, you should try to use your own body weight as much as possible to build muscles in your arms, chest, abdomen and back. Push-ups, parallel bars and pull-ups on the horizontal bar will help develop a broad back and shoulders, triceps on the shoulders and biceps on the arms. If by the age of 16 a teenager can do 20 pull-ups on a horizontal bar, this indicates that he is sufficiently trained and ready to perform weight training.