i will highly appriciate it if u also tell me some exercises .
thanks guys
Russian Twist
bicycles
Flutter Kicks
Sit Ups
Curl Ups
Welcome :)
30min-1hr take a snack break & do it again if you want!
drink lots of water & Gatorade & lots of fruits to stay hydrated
1 hour is what I do and recommend, gives you lots of time to really push yourself without over doing it. Don't do a ton of weight lifting as its not good until your done or almost done growing. Stick to unweighted exercise, push ups, sit ups, etc. Avoid heavy weight lifting until your older.
Crunches and leg raises, do them slowly and concentrate on each movement, 15 mins a day if you do them right will be all you can manage, push that time after a month.
careful at 13 your muscles hvnt developed properly yet, sit ups chin ups just using the mat , is what I recommend, get to know ur body , no weights just yet....
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