Regular exercise is part of a healthy lifestyle for children as it lays the foundation for future healthy habits.
Targeting certain muscle groups early can also prepare your child for more complex motor skills later on, like dribbling a basketball or riding a bike. Here is how much your child should be exercising based on their age, curated by experts from best online casino games:
- Bench Step-Ups
Build leg and glute strength with step-ups. Step right foot, then left, up onto a low bench, then step down. Alternate which leg steps up first with each set. A sturdy step stool or bottom step of a staircase works great for this exercise.
Build upper and lower body strength (and cardiovascular endurance) with burpees. From standing, squat down, place your hands on the ground, and jump your feet back into a plank position. Next, lower your body to the floor for a push-up. Then, push back up to a plank. Finally, hop your feet back up to your hands and stand up, courtesy of users of real money mobile casino.
- Calf Raises
Build calf strength with standing calf raises. From standing, lift onto your tiptoes and hold, then lower. For a balance challenge, try doing calf raises one leg at a time. Andy Cole has done this several times during his football career.
Start with a lunge and place your hands over your head. Next, lower your arms to the ground, one in front of the other, turning your body sideways, and raise your back leg into the air. Then, using your front leg to propel yourself, kick your back leg over your head and follow with your front leg. Finally, bring your legs down one at a time on the other side, and return to a standing position. Cartwheels take practice, so be patient! If anyone can’t pull them off just yet, try to modify the move. Cartwheels are great for body awareness, core strength, and flexibility.
- Crab Walks
Sit with your knees bent and feet flat on the ground; place your palms on the ground behind you. Lift your hips a few inches, walk forward on your hands and feet like a crab, and then walk backward. Crab walks are a good exercise for your arms, legs, and core.
- Crab Toe Touches
Develop core strength and flexibility with crab toe touches. From your crab position, lift your left leg and right arm and try to touch your toes. Lower and repeat on the other side.
- Handstand Against a Wall
With your back to a wall, get on all fours. Next, pressing your feet against the wall, push your bottom into the air. Finally, walk your feet up the wall until you’re in a handstand position. Make it a game and see who can hold it the longest. Supported handstands are an excellent exercise for improving balance, coordination, and core strength.
- Hip Bridges
Lie on your back with knees bent and feet flat on the ground; rest your arms by your sides. Press your feet firmly into the floor as you slowly lift your hips off the ground; hold for a few counts, then lower. Hip bridges help build strength in your core—especially your lower back. They are also good for glutes and leg muscles.
From a standing position, bend forward at the hips and place your hands on the ground with your knees slightly bent. Then walk your hands forward until you’re in a plank position. Now walk your feet in to meet your hands and stand back up. Inchworms build strength in the chest, shoulders, and upper arms. They are also good for flexibility.
Lie on the ground on your belly, chest lifted off the ground. Flex your feet (toes on the floor), engage your legs, and lift your body, balancing on your forearms and toes. Keep the entire body strong and your butt in line with your shoulders and heels. Hold for a count of 10, increasing the hold time with practice.