1. Plank (Top Priority)
Why: Builds deep core strength (the kind that actually shows)
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Hold 20–40 seconds
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3 sets
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Keep back flat, don’t hold your breath
Progress by increasing time, not strain.
2. Dead Bug (Underrated but Powerful)
Why: Strengthens abs without stressing your back
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Lie on your back, arms up, knees bent
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Lower opposite arm + leg slowly
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8–12 reps per side
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3 sets
Slow and controlled is key.
3. Bicycle Crunch (Controlled Version)
Why: Targets upper and side abs
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Elbow to opposite knee
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Go slow (no rushing)
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12–16 reps total
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2–3 sets
Quality > quantity.
4. Leg Raises (Bent Knees if Needed)
Why: Lower abs + hip control
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Keep lower back pressed down
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8–12 reps
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2–3 sets
If straight legs are too hard, bend your knees.
5. Mountain Climbers
Why: Abs + cardio combo
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20–30 seconds
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3 rounds
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Controlled pace, not chaotic speed
Full-Body Movement Helps Abs Show
Abs don’t work alone. Add one of these daily:
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Brisk walking
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Sports (basketball, soccer, etc.)
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Cycling
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Dancing
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Bodyweight circuits
This helps overall fitness without pushing unhealthy extremes.
What to Eat (No Dieting, Just Smart Habits)
⚠️ Not weight-loss advice—just fueling your body well.
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Eat regular meals
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Include protein (eggs, yogurt, beans, chicken, tofu)
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Eat fruits + veggies daily
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Drink water
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Avoid skipping meals (this hurts progress)
Strong abs need energy.
6-Week Expectation (Healthy & Real)
After 6 weeks, most teens notice:
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Stronger core
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Better posture
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More confidence
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Some definition depending on genetics
That’s a win, even if abs aren’t fully visible yet.
Important Reminder
Your body is not meant to look like social media 24/7. Fitness is about strength, health, and confidence, not chasing a “perfect” look.
If you want, I can:
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Make a simple 15-minute ab routine
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Create a weekly schedule
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Adjust exercises for home or gym
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Tailor it for a sport you play