Whether your goal is to look more attractive or become healthier, training your core is extremely important as it is involved in almost every activity you do. It provides balance, stability, helps in maintaining a better posture, and protects the spine resulting in healthier fitness levels and an overall better structural definition. If your a teenager and your looking for the perfect teenage abs workout, you’ve come to the right place!

Read more about the Truth About Teenage Abs.

Good news is that there are so many ab exercises that you can find online, however some of them don’t focus on all the areas in the abdominal muscle. You’ve probably heard of the rectus abdominis which includes the upper and lower abs – this is the muscle groups you’re going to be getting those six pack from. Our second area is our obliques which consists of both internal and external obliques located on the sides of the rectus. Lastly, we have the Transversus Abdominis located in the abdominal wall which helps in stabilizing the core and spine.

An effective ab workout will target each of these muscle groups separately to give the ab definition you’ve been looking for. You might already have an Ab workout routine but do consider some of the exercises outlined below. Trust me they are really EFFECTIVE.

Abs Warmup Exercises

High knees – 45 Seconds.

Take an 8 second rest before moving into the next exercise.

Upper Abs

V ups (Amazing for teenage abs definition)

1. Start by laying on your back with your hands by your sides.
2. Lift your hands, legs, and your upper body at the same time in one movement to create a V shape.
3. Then slowly lower back down. Perform these for 30 seconds and straight away move onto the next exercise.

Toe Reach

1. Again, start by laying on your back with your legs raised in a 90-degree angle and your hands pointing up.
2. Lift your upper body and try touching your toes.
3. Perform them for 30 seconds
4. Take an 8 second rest.

Tabletop Crunches

1. Start by laying on your back with your upper legs in a 90 degree angle with your torso and your lower legs parallel to your body. 
2. Place your hands behind your head and slowly lift your shoulders off the ground focusing on your core.
3. Try NOT to pull your head with your hands. 
4. Repeat these for 30 seconds and move right into the next exercise.

Crunches – Very effective exercise for teenage abs definition

1. Once again lay on your back with your knees bent and hands behind your head. 
2. Slowly lift your shoulders off the floor keeping your lower back flat on the mat. 
3. Again, try NOT to pull your head with your hands.
4. Do as many reps as possible in 30 seconds.
5. Take an 8 sec rest

Lower Abs

Mountain Climbers 

1. Start in a high plank position and bring your left knee towards your chest and back down. 
2. Then bring your right knee towards your chest and back down. 
3. Do this for 30 seconds and move straight into the next exercise.

Reverse Crunch – Great for teenage abs definition!

1. Start in the same position as Tabletop Crunches with your upper legs in a 90-degree angle with your torso and your lower legs parallel to your body. 
2. Make sure your lower back is flat on the mat. 
3. Bring your knees towards your chest and lift your hip off the ground. 
4. Do this for 30 seconds.
5. Take an 8 sec rest.

Flutter Kicks – a must to include in your teenage abs workout

1. Lie on your back.
2. You can either keep your hands by your sides or underneath your buttocks. 
3. Start by raising your legs a few inches of the grounds while keeping your legs STRAIGHT.
4. Lift one leg up and then down then
5. Then lift the other leg up then down. Make sure that both legs are off the ground.
6. Do this for 30 seconds.

Leg Raises

1. Lie on your back with your legs straight and tight together.
2. have your hands by your sides.
3. Making sure that your legs are straight and together, lift your legs from the ground until they are pointing to the ceiling.
4. Then bring your legs down until they are just a few inches from the ground, and repeat this for 30 seconds.
5. If you cant lift it all the way to the ceiling, lift them as far up as possible making sure that they are straight and together.

HARD but amazing for shaping Teenage Abs: Hanging Leg Raises

1. Start with a dead hang with your legs tight together and raise them to a 90 degree angle. 
2. Some people also hold at the 90 degree angle. (Its Called L sit).
3. Do these for 30 seconds.
4. Take an 8 second rest.

Obliques

Cross body mountain Climbers (A great exercise to get those teenage abs)

1. Like normal mountain climbers, start in a high plank position.
2. Bring your left knee towards your right elbow then place it back
3. Now bring your right knee to your left elbow and place it back.
4. Do this for 30 seconds.

Heel Taps 

1. Lay on your back with your knees bent and pointing towards the ceiling and your hands beside you.  
2. lift your chest and shoulder blades off the mat and tap your right hand on your right ankle.
3. Then come back to the middle, again with your chest and shoulders off the ground, tap your left hand on your left ankle.
4. Do as many reps as you can for 30 seconds.
5. Take a 8 sec rest.

Side plank

1. Lie on your left side with your forearm underneath your shoulders keeping your knees together and straight.
2. lift your upper body and hips with your obliques putting all your weight on your forearms.
3. There should be a straight line from your head to your feet.
4. Do the left forearm for 30 seconds and switch to the right forearm for 30 seconds.
5. If this challenging for you, try keeping your knees on the ground and just lifting your hips.

Russian Twist – One of the hardest but most effective in a teenage abs workout!

1. Sit on the floor and lean back keeping your spine straight.
2. Engage your core and lift your feet inches off the ground.
3. Keeping your hands together, twist your torso to the left bringing your hands near your left hip.
4. Come back to the center and twist to the right bringing your hands to your right.
5. Make sure your legs aren’t moving much.
6. Do this for 30 seconds.
7. Take an 8 sec rest

Transversus abdominis

Sit ups – one of the best for teenage abs

1. To perform these correctly, lie on your back with your knees faced to the ceiling feet flat on the ground. You might need someone to step on your feet or put pressure on your feet to make sure your feet don’t lift from the ground.
2. Place your hands behind your head with your elbows pointing to the sides.
3. Contract your core and lift your upper body towards your thighs and slowly lean back down to the ground.
4. Breathe in before you start and breathe out as you lift your upper body towards your thighs.
5. Do this for 30 seconds.

Dead Bug

1. Start with both of your feet in the air at a 90° angle and your arms extended straight towards the air.
2. Slowly lower your right food and left hand towards your yoga mat resting it a few inches above.
3. Count to 3, then bring your right leg and left hand back to your starting position.
4. Repeat the steps with your left leg and right hand.
5. Do this for 30 seconds.

Plank – Super effective to include in a teenage abs workout

1.  For the elbow plank, have your elbows in line with your shoulders and bring your knees back and elevate them so you’re balancing your body on the balls of your feet.
2. Your body should form a straight line from your head to your feet.
3. If this is too difficult, you can try putting your knees to the ground as long as you feel your core engaged.
4. Do this for 30 seconds.
5. Take an 8 sec rest

Hollow body hold

1. Lie on your back with both your arms beside you with your legs straight and tight together.
2. Slowly lift your shoulder blades until you feel your abs engaging, making sure that your lower back is pressed onto the floor.
3. Hold this for 30 seconds.
4. Take an 8 sec rest.

Finish Strong for your Teenage Abs workout: 

Jumping Jacks

1. Stand straight with your hands by your sides and your legs together.
2. Slightly jump and as you jump, spread your legs and stretch your hands above your head.
3. Then jump back to your starting position with your hands by your sides and legs together.
4. Do this for 45 seconds.
5.  

Cool Down

Cobra Stretch

1. Lie on your stomach with your palms under your shoulders.
2. Lift your chest up towards the ceiling.
3. Hold this position for 30 seconds.
4. Take an 5 sec rest

 Seated Side-Straddle Stretch

1. Sit upright with your legs as wide as you can keep them.
2. Point your right hand over your head towards your left toe.
3. Do this for 30 seconds and then switch.

Tips For Getting Those Defined Teenage Abs

Why is cool down is important?

During your workout, your body’s heart rate and temperature exceeds and hence performing a cooldown allows for your body to return to its pre workout state. Cool down is usually ignored by teenagers while performing ab workouts however it is extremely important for recovery.

Frequency

There has been a lot of debate on how frequently you should workout your abs and the truth are, there is no real answer. However, your abdominal muscle is like any other muscle. Working it consistently everyday will always leave it in an overworked state and will take longer for you to see any results. You must take breaks and allow it to rest before you train it again. According to Jeremey DuVall, you should train your abs 2 – 3 times a week which will give your abs enough time to rest and recover and you will be able to see optimal results.

Diet

If you thought that training and exercising your Abdominal muscles is enough, then your wrong. Diet is as important as working out your abs. Have a diet that includes a lot of protein and iron and take your daily vitamins. Eat foods like, eggs, meat, veggies, beans etc to get the best results. On top of a healthy diet, make sure you keep yourself hydrated as it will increase your metabolism and burn that extra belly fat that is preventing your six pack definition.

Good Luck and stay consistent with your teenage abs workout.