Exercises for Early Ages - Some beginner's weight-training exercises for teenage girls

Muscle-building exercises for teenage girls should differ from those prescribed for teen boys in at least two ways. First, the girls’ exercises should involve more repetitions and less weight—usually no more than two to 12 pounds. Second, the exercises for girls should be designed to lengthen or stretch muscles—not to build bulging biceps.

Depending on their conditioning levels, some adult women may want to follow the girls’ somewhat lighter weight-training regimen. Here are four basic routines recommended for teens:

1. The pullover: To firm up and tone the chest muscles, and thus build a more attractive bust, lie down on a bench with a two-pound dumbbell or other weight in each hand. Extend your arms straight up and hold for a count of four to six. Lowering the weights to your bent knees, raise them until your arms are extended straight up again. Repeat 10 to 15 times.

2. Thigh high: For the muscles in the front of your thighs, sit on the floor with your legs straight out and your hands on the floor behind you for support. With a 2½ pound leg weight strapped to each ankle, raise your right leg slowly. Hold for a count of four to six. Lower to the floor and repeat 10 to 15 times. Go through the same routine with the other leg.

3. A leg up: To give shape to the backs of your legs, try the leg up. Lying on your stomach on the floor with a weight strapped to each ankle, bend your right knee. Your right foot should point up straight. Raise and lower that leg five times, flexing the foot each time, then push your right leg up so that it comes entirely off the floor. Straighten that leg. Repeat 10 to 15 times with that leg, then do the routine with the other leg the same number of times.

4. Leg lifts: A stomach strengthener, the leg lift requires that you strap one five-pound weight to both feet. Sitting on a chair or bench, hold your feet about two inches off the floor, then raise your legs, keeping them straight, until they are level with your hips. Slowly lower your legs to the two-inches-off-the-floor position. Repeat 10 to 15 times.