Yesterday I posted bodyweight exercise for core and strength training for runners. Bodyweight exercises are great for your kids too! Get the home PE class going during this time of social distancing and e-learning. They need to burn off a little crazy too!
None of these exercises require any fancy equipment or weights and they should do them at least three times a week to build some strength.
Have your child do 10 slow and controlled reps or 30 to 60 seconds of each exercise, then repeat the circuit two or three times. Feel free to mix and match as you go to change things up.
Perfect for lower body strengthening. Begin in a standing position, with feet hip-width apart. Tell your child to pretend that they are sitting in a chair. Hands on hips, slowly bend their knees until their thighs are parallel to the floor. Count to ten. Repeat.
Also great for toning the lower body. Keeping the upper body straight, tell your child to step forward with one leg and lower their hips until the leg is at a 90-degree angle. Relax your shoulders and keep your chin up. Count to ten. Switch legs. Repeat.
This is a great way to warm up every muscle group and get a sweat on. Starting in a pushup position, bring their left foot forward directly under the chest while straightening the right leg. Keeping their hands on the ground, jump and switch legs. Extend each leg – back and forth – until they are straight. Repeat.
With your child’s back flat against the wall, tell them to bend their knees and pretend to sit in am imaginary chair until their knees are at a 90-degree angle. Hold for 30 seconds to a minute.
Find a step and have your child balance on the edge so their toes are only on the step. Have them raise their heels up about 6 inches. Hold for 10, then repeat.
This really helps with back muscles and can be fun! Have them lie facedown on the floor with arms extended above their head. On “go” they raise their arms and legs off the ground for a count of ten. Repeat.
Have your child lie flat on the floor with their lower back pressed into the ground. Have them lift their hands behind their head and then guide them into bringing in their knees towards their chest while lifting their shoulder blades off the ground. Right elbow to left knee then switch sides and repeat.
While lying flat on the floor face up, have them bend their knee with hands straight at their side until they can just touch their heels with their fingertips. Arms and palms flat on the ground. Then lift their hips off the ground. Hold for a ten count then release down. Repeat.
This is always fun. Stand up with their arms out to the side. Lift to shoulder level. Have them make small, one-foot circles with their arms.
Tell them to get in a push up position then hold with arms straight and toes tucked for as long as they can (or a minute). Make sure their butt is in line with their back and not up in the air.
Lie down on their back with knees bent and their feet flat on the floor. Have them extend their arms out and as they lift their body just glide the fingers up the thighs to the kneecaps. Make sure they keep their lower back on the floor during the whole time. Repeat.
Have your child lie on the floor face down with their legs should width apart. Palms on the floor, knee down to start, have them slowly lift until their arms are fully extended. Lower to the ground, then repeat. When they can do 20 on their knees, then start to lift the knees and extend the legs with toes tucked.
Have fun getting fit with your kids!!