(BlackFitness101.com) When it comes to finding safe exercises for kids, things become challenging sometimes. Children are way ahead than their parents. They find ways to enjoy the day and get tired as they hardly sit idle for a minute. Even after so much of activity, kids still need a workout plan. It helps them learn the importance of healthy lifestyle and health benefits of exercise. Here’s a list of ten safe exercises for kids which you can demonstrate and teach them.
1. Hopscotch
It is a popular activity which you can enjoy with your kids. It’s an old-fashioned game, but it can be played almost anywhere inside and outside of the house. If your child is too small to understand or follow the rules of the game, don’t push them to do so. Just draw some squares or circles on the floor and ask them to jump, move ahead and cross the squares/circles. For kids, jumping is a good move and they enjoy doing it over and over again. You can join them if you want and help them master body control.
2. Burpees
Burpees are good for your kids and the exercise is very easy to do. Bend over and place your hands on the floor, jump your feet back and do a push-up and let your chest touch the floor. Now jump your feet back in so you can now stand up and jump again while raising your hands. Do it slowly so that kids can learn and repeat the movements.
3. Crunches
Crunches are a type of exercise for the stomach. It is a safe exercise for kids and anyone can easily perform crunches. Follow this method to teach your kids how to do it right. Lie down with your arms at your sides and keep your legs at your knees. Place your hands under the neck and lift the upper torso up. Do it slowly and don’t let your head go beyond 45 degrees from the ground. Now slowly, return to your original position and repeat the movement.
4. Mountain Climbers
Mountain Climbers add more strength to your upper body muscles. They are good for shoulders, arms, and chest. The good thing is, kids won’t feel exhausted as it’s a fun activity. Start in the normal plank position and pull your left knee under the chest. Slowly move the knee back and repeat the movement with the right knee.
5. Belly Breathing
Belly or tummy breathing is one of the best and safe exercises for kids. It helps them concentrate on their breathing and helps them live in the moment. Children can learn how to focus and relax their body through this activity.
Lie down on a mat and hold a stuffed toy on the top of the belly and inhale through the nose. The kid should assume that the animal on their tummy is getting bigger every time they inhale. As the belly gets filled with air, they will see the stuffed toy rising up. It’s fun and it is a great way to help your kids learn the basics of meditation.
6. Lunges
Lunges can improve your child’s strength and balancing skills. It’s a good exercise for legs and anyone can do it easily. Stand straight and keep just one leg forward, and lower your hips. Your knees should bend at 90 degrees. Stay in the same position for a few seconds and let your heels feel the weight. Now push back and go to your original position and repeat the movement.
7. Backstretch
Sit down on your knees and keep your ankles separated. Walk your hands in the front while sitting on your heels. Now try to move your hands forward as much as possible and stretch your spine. Kids may feel a little discomfort in legs and spine, so ask them to practice sitting first and then start this exercise. Backstretch is also known as child’s pose exercise.
8. Push-ups
Push-ups are not as challenging as you think. Kids may find it difficult in the beginning, but with proper demonstration and a little encouragement, they can easily learn how to do it. For upper body strength, push-ups are great as they help shoulders, chest, and arms by strengthening the muscles.
9. Skipping
Running, swimming, and skipping are safe exercises for kids. Skipping helps them strengthen their bones and also improves the muscles for other exercises. Skipping is good for kids as their heart, like other muscles, gets stronger as they practice skipping regularly. You can easily find a skipping rope at any toy store and start teaching your kids how to do it safely. In the beginning, they may forget to jump when the rope reaches their feet, it would be fun.
10. Make exercise fun
Kids walk a lot and most of them get tired and their legs hurt before they go to bed. It’s an everyday story for some kids. But there are kids who don’t want to move an inch, thanks to YouTube, mobile games, and TV. If your kids are not ready for any exercise, its time to think about something different. Something that doesn’t look like an exercise to them, but still helps them grow.
Making kids exercise may get challenging for parents, but you need to tell them why it’s necessary. The most important thing is, you have to teach them so that they can learn by seeing you and get encouraged.
Staff Writer; Nina Brown
Questions? Feel free to email me at; NinaB@BlackFitness101.com.