9 Simple Workouts For Teenage Girls


Squats enhance lower limb muscles and are linked to better sports performance. This exercise boosts sprinting and jumping abilities, while also combating age-related issues by building strength and lean mass.

Bicycle Crunches

Ranked among the best ab exercises by the American Council on Exercise, bicycle crunches help flatten and strengthen abdominal muscles. Incorporate this for a stronger core.

Lying Leg Lifts

Leg lifts target thighs, hips, and lower abs, helping to reduce belly fat, tone thighs, and build abs. Regularly doing lying leg lifts can significantly improve your midsection.


V-sits are intense crunches that exercise and strengthen abdominal muscles. Learn how to perform V-sits for a robust core workout.

Side Plank Leg Lifts

This core workout engages abs, shoulders, glutes, ribs, thighs, and glute muscles. Side plank leg lifts are excellent for full-body strength.

Bend And Kick Back

Strengthen gluteus muscles with this routine, improving performance in running, skiing, and other sports. Bend and kick back for better glute strength.

Lateral Leg Raises

Strengthen thighs and tone hips with lateral leg raises. This workout also improves posture, flexibility, and limb speed for a more agile body.

Leg Sidekicks

Simple yet effective, leg sidekicks tone and strengthen hips, thighs, and abs. Extend one leg to the side for an efficient lower body workout.


Easily done anywhere, dips target chest and triceps, improving strength and upper body development. Enhance your ability to push with hands through this effective exercise.