Tips to Get Six Packs for Teenagers

Teen-aged boys who want to achieve a defined, well-sculpted abdomen must perform both abdominal-strengthening exercises and aerobic exercise to build muscle and burn fat from the abdomen. Perform ab-strengthening exercises that target both the central and side abdominal muscles to develop six-pack abs. Complete an ab-strengthening workout three days a week, allowing a day of rest from abdominal exercises between workouts, to give your muscles time to recuperate.
Weighted Crunches
Step 1
Lie on your back on the floor, or on a flat weight bench. Hold a dumbbell with both hands and hug it to your chest. Bend your knees so that your legs form 90-degree angles. Keep your feet flat on the floor, or on the bench.
Step 2
Keep your ab muscles tight and lift your head, shoulders and back off the floor or bench, while continuing to hold the weight to your chest. Bring your chest toward your knees.
Step 3
Hold this position for one count; concentrate on squeezing your abdominal muscles. Lower your upper body to the floor or bench slowly. Perform three sets of 10 to 15 repetitions.
Twisting Crunches
Step 1
Strengthen your obliques, or side abdominal muscles, with crunches performed with a twisting motion at the height of the exercise. Cross your arms across your chest, as you lie on your back with your knees bent.
Step 2
Tighten your abdominal muscles and raise your upper body toward your knees. Twist your torso from left to right as your chest approaches your knees.
Step 3
Lower your body slowly to the original position. Complete three sets of 10 to 15 repetitions of this exercise.
Vertical Crunches
Step 1
Lie on your back with your knees bent and feet flat on the floor. Spread your straightened arms to your sides, perpendicular to your body.
Step 2
Lift your hips off the floor and bring your bent legs into the air, your knees directly above your hips. Push your legs into the air above your body, straightening your legs to form a 90-degree angle with your torso.
Step 3
Lower your legs to the floor to the original position, keeping your knees bent until your hips are resting once again on the floor. Perform three sets of 10 to 12 repetitions.
Tips and Warnings
Aerobic exercise is necessary to burn fat off your body, so the results of consistent abdominal strength-training will show. The Centers for Disease Control and Prevention suggests that children up to the age of 17 perform at least 60 minutes of aerobic exercise daily, including three days of vigorous activity. Intense aerobic activity includes running, swimming laps or bicycle riding at a fast, steady pace.
Consult a doctor before beginning any exercise program.