Bodyweight Exercises For Kids
Although doctors have already proven through numerous studies that weight training will not stunt the growth of a child, it may be best to start them out with bodyweight exercises.
This is because at a young age, kids are still discovering their bodies and what it can do. It may be a better idea to incorporate exercises that prioritise functionality while contributing other important attributes like strength, agility, mobility, flexibility and endurance.
Here are 10 bodyweight exercises that you can start your kids on:
1. Air Squat – Kids can get into a deep squat position at an early age. Air Squats is a wonderful exercise for strengthening their legs, maintaining hip mobility and developing flexibility.
2. Bear Crawl – Everyone learns how to crawl before they can walk. But most people are not aware crawling can be a total body workout! Bear crawl works the shoulders, abs, lower back and legs. It also builds endurance and agility.
3. Push Ups – This is the most basic exercise you can do to work the upper body. Push ups develop the chest, shoulders and arms. If your child cannot do a regular pushup, start them out with the bent knee pushup.
4. Inverted Row – Pull ups are a challenging exercise at any age. The best way to teach your child the pull up is with the Inverted Row. It builds the same muscles: lat muscles, upper and middle areas of the back, rear shoulders, biceps and forearms.
5. Lunges – Kids love to play sports that require lunging action such as soccer, tennis, hockey and basketball. Lunges help build leg muscles and strengthen the ligaments supporting the knee. It also improves balance and agility.
6. Side Lunges - Lateral movement is also common in many sports. Side lunges build the muscles in the inner thigh which are often overlooked in exercise programs. It also develops balance, agility and flexibility.
7. Donkey Kicks – Injuries happen in sports because of strength imbalances. Too much emphasis on front thigh development can increase the risk of injury to your hamstrings and gluteus muscles getting. Donkey kicks target the hamstrings and gluteus muscles which are also important for sports that require running and jumping.
8. Calf Raises – The calves are another body part that is often overlooked but frequently overused in sports. Kids need to strengthen their calves by doing Calf Raises. This also improves the degree of flexibility in the heel and ankle areas which are highly susceptible to injury.
9. Bench Dips - The triceps are a key muscle to support pushing and throwing action. If your child is into football, baseball or basketball, bench dips is a great way to develop the triceps and get in some work for the chest and shoulders.
10. Air Bike - Kids who are involved in sports that require jumping are at risk of injuring their lower abdominals and hip area. Air Bike is the perfect exercise to target the lower abdominals and develop hip flexibility and mobility. It can also be used as a warm up before participating in any sport.
You can run all of these exercises as an interval. Give the child 30 seconds to complete as many reps as he or she can in the exercise. Make sure the child is performing each rep in good form.
The child should be able to complete 1 interval in 5 minutes. Start out with 2 intervals then add 1 interval every week until you can complete 4 intervals. Keep your child’s rest period to no more than 2 minutes between intervals. Make sure they are always well- hydrated.
There is no age limit to exercise. The younger you start your kids, the sooner you can instil a good habit into their lifestyle. But like all things for children, the activity should be fun to do. These 10 bodyweight exercises will seem like playtime for them!
