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The basic crunch is simple yet effective at building the rectus abdominus muscles. If a doctor has told you you're overweight and would benefit from losing a few pounds, know that a sustainable and safe rate of loss is 1 to 2 pounds per week. The abdominal muscle group is made up of four major muscle groups. Regular physical activity, such as running or playing soccer, helps keep your heart healthy — but doesn't necessarily build big muscles or flat abs. The same body fat percentages apply to the idea of a teen six pack, too. Inhale as you lower yourself back down to your starting position. Cardio is important, to burn fat and show the tight, toned muscle underneath.

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It's also important to eat a clean diet, consisting of fruits, vegetables, foods high in protein, and otherwise natural, nutritious foods to keep you healthy, help you to burn fat and build muscle. Body-weight activities such as pushups, jumping and squats are OK for most teens. The oblique muscles, consisting of the internal and external oblique muscle groups, are on the sides of the trunk. You read magazines and see infomercials showing men and women sporting rock hard abs, and you want them, too.

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Extend your arms straight in front of you and keeping your arms together, reach over and grab the pulley. American Council on Exercise. Body-weight activities such as pushups, jumping and squats are OK for most teens. Regular strength training will help you develop more lean muscle mass. This may not be as quick as you'd like, but being healthy as you lose weight is more important than gaining a washboard stomach. Engage your core and twist your torso, keeping your arms straight and parallel to your thighs during the movement, moving the pulley to the opposite side.

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Description: Strength Training Better Health Channel. Seated on a bench with one leg over each side, with a side-facing medium-height pulley, position your feet flat on the floor. During puberty, girls gain more body fat, especially in the lower body , to support childbirth. this could make leaning out to get to a six-pack body fat level challenging. If a doctor has told you you're overweight and would benefit from losing a few pounds, know that a sustainable and safe rate of loss is 1 to 2 pounds per week. Focus on your core and raise your torso up, keeping your arms straight and raising the barbell above you during the movement. You can certainly try to get leaner through a healthy diet and build taut muscles with strength-training exercise, but don't expect results overnight.
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