A
female
age
30-35,
anonymous
writes:hi everyone, so i'm 5'3, weigh 120 pounds and i'm 15.personally, i think i need to tone up from my thighs, arms, and especially my stomach. my question is what excercises can i do to tone up your thighs, get rid of fat from under your arms, and to get a flat stomach ?? also i wanted to know how many times a day ?? thanks and please be specific [= Reply to this Question
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female
reader, k_c100  +, writes (28 July 2009):
 Ok well I am reluctant to advise you on this because you are under 16, and medically you should not be doing any gym style workouts or weights because your body is still developing and your bones have not stopped growing yet, therefore some types of exercise can do long-term damage to your body and cause you problems in later life.
Your weight is perfect for your height so you have no need to try and lose weight, but if you feel you want to tone up then I suggest just trying to be more active in your daily life. Instead of getting a bus or having your parents drive you somewhere, try walking or cycling (great for the legs and bum!). For your stomach try doing some crunches every other day of the week, start out by doing 50 and then build up to as many as possible if you really want a flat stomach.
Bear in mind that women are not meant to have flat stomachs, we are genetically designed to carry some fat around this area in preparation for childbirth. So dont be disappointed if you never achieve a flat tummy, for some women it will never happen!
As for your arms, you cant really tone up these areas without lifting weights and I would strongly advise you not to do that. You are too young as I mentioned earlier, you would need to wait until you are about 18 before your bones are strong enough to let you lift weights safely. However playing sports like tennis, badminton and raquet ball will work to get your arms more toned.
On average you should try and do 30 mins of cardio each day. If you cannot fit in 30 mins per day, then do 1 hour every other day. I believe it is best to exercise every other day because it gives your body chance to recover in between workouts which is important because your muscles need time to repair themselves. You are still young so your metabolism is pretty fast anyway, you dont need to do as much exercise as I have stated above. Have fun with exercise - try as many new sports as you can and see what you enjoy. When I was 16 I started kickboxing classes, that was great fun and improved my muscle tone all over!
So in summary I think you shouldnt worry too much about toning up specific areas and just be a bit more active, you will find your whole body tones up if you do more sport. Try lots of new things, and see which sports you enjoy the most and then stick to them. Swimming is great to tone you up all over as it works every muscle in the body - try swimming 2 or 3 times a week and you would notice the difference within a month or 2!
I hope this helps and feel free to ask more questions if you have any!
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