• Core Exercises for Kids 

    (handout 1)

     

    Our core consists of all the muscles from our neck to our hips. A strong core is needed to facilitate functional use of the arms for fine motor tasks and helps with establishing a hand dominance. 

    Make it fun! They won’t know they are exercising. 

     

    1- CRAB WALK SOCCER- assume crab position and try to kick a beach ball, small yoga ball or balloon into the “goal”. Hips must stay off the ground for as long as possible. (Or have a relay race.) 

     

    2- WHEELBARROW WALKING: Have your child lie face down on the ground, pick up her ankles, and have her ‘walk’ on her hands. Too difficult? Try holding her by the knees instead. Remind the child to keep their bottom up ( no tummy sagging). 

     

     

     

     

    3- SUPERMAN- Have your child lie on her tummy and then lift her arms and legs off the ground and see how long she can hold the pose. Try playing some fast music and pretend to be surfing; use distraction by visualizing and trying to describe what you would see if you were flying over your house, amusement park, beach etc. Arms and legs should be stretched out to make your body as long as possible without touching the  floor.

     

     

     

     

    4- ANIMAL WALKING: Write a bunch of different animals on different pieces of paper, throw them into a hat, have your child randomly choose a few, and then have her walk across the living room while pretending to walk like the animal she chose and see how long it takes the rest of the family to figure out what the animal is. Make sure to include bunny rabbit, snake, bear, and crab in your choices and demonstrate the moves ahead of time so she engages her core properly.  

      

         

             

    5-PLANK: Engage in a contest to see who can hold a plank the longest, have fun wind-up toys walk beneath your child or see if you can say the whole alphabet before resting.  

     

     

     

    6- YOGA POSES- boat pose (can sing row row row your boat), tree pose,    

     

                                                          

     

     

         7- TALL KNEEL OR HALF KNEEL POSITION- Face a partner and clasp hands behind back; see if you can use your body to push over your partner ( no cheating by pushing with feet); or color in this position 

     

     

     

    8- DONKEY KICKS- start on hands and knees and kick up in the air with  both feet

     

     

    9- MARCH TO MUSIC-sit on a yoga ball and march to the beat of a song without falling off of the ball 

     

     

     

    10 - PLAY CATCH- Use something weighted to play catch using both hands- weighted ball, bag of rice

     

    WebLinks:

    https://www.pinkoatmeal.com/pediatric-core-strengthening/

    https://www.ot-mom-learning-activities.com/core-exercises-for-kids.html#LegLifts

    https://theinspiredtreehouse.com/prone-position-14-fun-activities-kids/