Exercise is something that some people love and others hate. It can feel like a grind, but there are ways to make it easy and fun. Instilling a drive to work out in kids is a habit they can carry into adulthood. It’s also a great outlet for built up energy. We’re going to run down some easy exercises you can do at home with your kids to help them stay active and learn to enjoy working out. Working out with parents is a great way to engage kids and make it an activity they want to do. For a fun and exciting way to exercise away from home, come to Rebounderz here in Edison. With the safest trampoline park and an awesome Ninja Warrior course, we can take your fun to the next level.
Not to be confused with the meme from years ago, planking is a surprisingly effective exercise, despite how simple it looks. To do this, lay down on your stomach, place your forearms and elbows on the floor, push yourself up onto the tips of your toes, and keep your back and abdominals straight in a line. Hold this position as long as you can. A good time marker to work off for your kids is holding this for 30 seconds. This exercise works your arms and core while improving balance.
No weights needed for some quick and easy squats. With your feet at shoulder-width, do deep knee bends like you were sitting down in an invisible chair. Putting your arms out when squatting will help maintain balance. Don’t squat down so low that your knees extend further than your toes. Squats are great for improving running, jumping, and lifting strength.
An old favorite of drill sergeants and gym teachers alike, push-ups are one of the most straightforward exercises you can do. Depending on your childrens’ ability, they can either do this from their toes or knees. Once they make the move to their toes, you can help them keep their backs straight. When they push themselves up, their arms should extend fully. A good measurement for how far down they need to go before pushing up is an upright fist on the ground that their chest will make contact with, though that can be a goal to work toward over time.
A lot like a basic sit-up, but a little bit easier. Instead of going all the way from the floor to your knees, just curl your chest toward your knees. This will get the kids used to the motion and how it feels, while strengthening their core to the point that they will be able to graduate up to full sit-ups.
Essentially, a ‘lunge’ is just kneeling while moving forward. When you take a step, kneel down until your back knee touches the floor. Be sure your front knee doesn’t go past your toes. Keep your back straight during this; some people put their hands on their hips to stay upright. Continue this process a few times, alternating which leg is stepping and kneeling with each step.
-Side Leg Raises
This exercise is great to use as a bit of a break. Laying on your side, raise your top leg while keeping it straight. Do about 10 on each side, or more if everyone can keep going. This helps improve flexibility and strength in hips and legs.
Depending on your kid’s maturity level, you may need to call this workout by its other name, a squat thrust. These can get pretty crazy thanks to the five steps required to complete the exercise. Those steps are:
- Start standing upright
- Drop into a squat position with your hands on the ground
- Kick your feet back into a push-up position
- Quickly bring your feet back to the squat position
- Stand up from the squat
Those steps are repeated each time to complete one ‘burpee’. Because of the difficulty of putting these steps together, this might be one to reserve for when your kids get used to some of the easier exercises.
These are super fun! From a push-up position, alternate bringing your knees up toward your armpit. It will end up looking like a stationary bear crawl, but it feels like you’re getting set for an Olympic race.
While laying on your back, lift up your feet just barely off the floor (about six inches up) and start gently kicking them back and forth. Even though you’re moving your legs, you’re going to feel this in your abs more than anything.
This is like a super sit-up. While laying flat on your back with your arms stretched out above your head, raise both your legs and arms up to make the shape of a V with your body, then lay back down.
These are just a few of the great exercises you can do with your kids. Always be sure you stretch and warm-up before exercising every time. We recommend letting one of your kids choose 3 or 4 of the exercises listed so they have some control over the day’s workout. When working out with your kids, remember, they are not olympic athletes or crossfit masters. They have limitations, so pay attention to how they are reacting to the exercise and don’t push them too hard. You want them to like exercise, not be afraid of it!
When you want elevate your exercise with a hearty helping of fun, come on over to Rebounderz in Edison. We want to put a spring in your step!