Developing sit-ups requires constant effort and discipline for many people. Training to have sit-ups takes many weeks, but people in their teens and early twenties have more facilities to develop crunches because the human body tends to store more subcutaneous fat with age, according to WebMD. Abdominals can be achieved through a regimen consisting of proper nutrition and exercise.
Eat five to six small meals spaced throughout the day, consisting of natural, whole foods. This will stimulate the metabolism and provide you with constant energy, while preventing you from eating too much, according to WebMD. Some examples of whole foods are fruits, vegetables, grains and other processed foods. Refrain from eating junk food, such as sweets, cakes and sodas.
Separate several days a week to exercise the abdomen and do aerobic exercises. An example schedule could consist of doing aerobic exercise on Mondays, Wednesdays and Saturdays, and working the abdomen on Tuesdays, Thursdays and Sundays, leaving Friday as a rest day. Some examples of aerobic exercises include jogging, swimming and jumping rope. Aerobic exercises should be performed for at least 20 minutes. Abdominal exercises should be done in two or three series, each series of 15 to 20 repetitions.
Establish a constant sleep schedule. Most teens require at least eight and a half hours of sleep each night to function optimally, according to Kidshealth. org.
Exercises for the abdomen
Perform an inverse contraction by lying on your back and lifting your knees at a 90 degree angle so that your feet are a couple of inches (10 cm) above the floor. Contract the abdominal muscles to lift the hips up and in toward the rib cage. Slowly return your feet to the starting position and repeat.
Make the elbow iron flexed by lying on your stomach and then get off the floor with your toes and forearms. Hold this position until you reach muscle fatigue and rest. Keep in mind that this exercise does not consist of repetitions, but it should still be done in two or three series. Count each period before resting, as a series.
Perform the bicycle by lying on your back and raise your legs at a 90 degree angle, bend your knees at a 90 degree angle. Extend your left leg, while taking the right knee to the chest and rotate your left shoulder to the right knee. Complete the movement by extending the right leg, while you take the left knee to the chest and rotate your right shoulder to the left knee.Repeat this process of counting, every two extensions of the leg, for a repetition.
Consult your doctor before starting any strength training regimen. It can offer you advice on the recommended frequency of your diet and regimen during training. Focus on the quality rather than the amount in the exercise by performing the exercises slowly and with good form.
Always drink plenty of water when you exercise and throughout the day to avoid dehydration.