7 Best Exercises to Tone Your Body Shape At Teenage

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As a teenager, appearances are highly important; as they help you maintain your self-esteem and interact with peers. Moreover, the teen years represent the period in your life, when you will define your body shape. Before you engage yourself in tiresome workout routines, stop for a moment and check out the exercises we have gathered for you. These are easy to try out, and they can be of help as they will allow you to tone your body shape and impress everyone with your figure.


Here are 7 best exercises to tone your body shape at teenage:

#1 Squat & shoulder press

This exercise has an overall toning effect, working on the gluteus muscles, as well as on the thighs and the arms. For this exercise, stand with your feet wide apart and hold small weights in your hands. Make sure that your arms are bent and that your palms are facing in. For the next step, bend your knees and perform a squat; then, stand and raise your hands in the air (while holding the weights). Repeat the exercise 10 times for the best results.

#2 Crossover lunge

This exercise will help you work on your calves and hamstrings, having a positive effect on the gluteus muscles as well. The initial position is standing with the arms raised at the level of the shoulder (palms are going to face downwards). Make sure that your right foot crosses in front of the left one. Then, perform a gentle lunge and twist your torso towards the right. Return to the original position and repeat. Switch the legs and repeat 10 times. When done, you can satisfy your hunger with healthy anti-inflammatory foods, such as salmon, whole grains or dark leafy greens.

#3 Inchworm

By performing this exercise, you will tone your abdominal muscles, as well as the ones on the chest and arms. Begin the workout by bending forward and placing your hands on the floor, until you reach the plank position. Once you have achieved this position, perform a push-up and then return to start (just like an inchworm, hence the name). Make sure that the abdominal muscles are pulled in. Repeat 10 times.

#4 Standing lift

The standing lift is a common toning exercise, being part of the workout recommended for a healthy lifestyle at teenage and not only. This exercise will allow you to tone your oblique muscles, as well as the ones around the shoulder joint. For this exercise, you will have to stand, making sure that the left foot is in front of the right one. Then, hold weight with both hands, keeping it just above the right hip. Without twisting the torso, rotate the arms and return to the original position. Change sides and repeat (10 times).

#5 Side Plank

This exercise is perfect for toning your abs and oblique muscles, having a positive effect on the hips and thighs as well. Begin by lying on your side, with the legs extended. Support your body on the right forearm, making sure that the elbow is on the shoulder. The left hand should be on the waist. Lift your body as much as you possibly can and maintain it for half a minute. Repeat 10 times, then switch sides.

#6 Biceps curls

Biceps curls are easy to perform, and they have a wonderful toning effect on the biceps muscle. Begin this exercise by standing, with a weight in each of your hands. Make sure that the arms are extended, with the palms facing your thighs. Bring the weights to your shoulders, rotating the palms as you perform the exercise. Repeat 10 times.

#7 Kickback

This exercise is recommended for toning your back muscles, as well as the triceps muscle of the arm. Begin this exercise by standing, the right foot being in front of the left. Hold a weight in your left hand and lean, as much as you can, in the forward direction. Make sure that your back is flat and that the left elbow is bent at a straight angle. Extend your arm in the backward direction and try to lift the weight. Repeat 10 times, then switch sides.

You can easily organize a daily workout based on these exercises. Do not hesitate to maintain a healthy diet, one that includes plenty of fresh fruits and vegetables, as well as foods with anti-inflammatory properties. And, remember, it is important to drink plenty of water, to stay hydrated and eliminate toxins from your body.

Video: Top 6 Workouts to Tone Your Body

Author Bio

Margaux Diaz completed her Master’s degree in Biotechnology from the University of Southern California. She is a firm believer in the power of self-motivation and inspires others through her writing. She has been writing on Consumer Health Digest for five years now and her interest has only continued to flourish. Connect with her on Facebook Twitter and Google+


Diet for Healthy Post-Baby Weight Loss

One thing is for sure when it comes to losing weight after the childbirth – you need to be very careful about it and you need to make sure that your doctor knows all about your diet and that he has a say in it. Your body is now not only yours but your baby depends on your health and the ability to take care of it. If you are breastfeeding this means that you will be even more responsible for your health and the diets and the regimes you put yourself through. Here are some of the things to know about the diet and the post baby weight loss right here.

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One thing is for sure, you will need a lot of time to get back into shape. Pregnancy and childbirth alter your body significantly and they do it for nine straight months. Therefore, you cannot expect it to get back into the previous shape fast. This time is different with everyone, but it needs to be done slowly and carefully in order for it to be healthy and permanent. Don’t look up to the celebrities that shed that weight like it’s nothing as they have the entire team of doctors, trainers, dietitians and babysitters who take care of them and the baby in the process.

Diet Plan


Fats cannot be entirely excluded from your diet, but they should be reduced to the minimum. Having a baby and breastfeeding it needs a lot of calories and a lot of nutrient. Therefore, you need to have enough body and to keep your body hydrated. You need tons of fiber and vitamins, so your options should be fresh fruit and vegetables, especially the green ones. Get ready to include a lot of spinach, kale, broccoli, lettuce and other greenery into your diet. Also, when it comes to starchy foods, make sure that they contain a lot of whole wheat brands and types as they are rich in vitamin B which you need in order to stay strong and healthy. Always have breakfast and divide the portions into five meals during the day. Avoid sweats, soft drinks, especially fizzy kinds and overly salty foods. Keep the foods fresh and keep them balanced with the right amount of fats, carbs and proteins.

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Calorie Counting

This depends on many factors and it should not be determined on your own. Consult with the dietitian and your doctor, especially if you are breastfeeding. Calorie consumption and counting is a good way to keep your body weight on a desired level. This doesn’t mean that you need to religiously count every calorie that you eat, but it may keep you on track about how much you eat, especially if you have cravings. Also, calorie counting makes sure that you don’t eat too little as that is a common mistake. In this way, you can reduce the number of calories a bit and slowly reduce weight. You just need to make sure that you add about 350 calories a day if you are breastfeeding as that actually reduces calories significantly. Use weight loss tea to help you keep hydrated and lose weight at the same time.

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Start by walking and pushing the trolley. Add the tempo as you please or you increase the time you walk gradually. Every exercise that you decide you want to do should be approved by your doctor. Too much strain can hurt your body, you uterus, stitches if you have any and your blood vessels which are still sore from the childbirth. One step at the time will lead you directly to success and gradual increase of the effort needed for your exercise will get you back in the shape in healthy and good way.

Once you have a baby you are making a big shock to your body. It is still in the state of recovery. It has been put through a lot, and you need to be gentle on it. Rigid exercises and dietary regimes are not loving your body. They are torturing it and putting in through yet another shock. Always keep in mind – when you are torturing yourself to lose weight, you are now actually torturing somebody’s mother.