Firstly,adding fitness activities to your child’s routine is appreciable. Even kids go through the stress out of their busy schedule. The simple stretching exercises and body movements aid in strengthening their developing muscles. It can prevent them from the risk of injuries, helps relieve the mental stress, increases body balance and flexibility. So, pick up a few playful exercises for your kids to practice without feeling monotonous.
If you are taking to their workout space they might lose interest just like with the books. So, include the fun exercises like a game or a rhythmic movement. You can add their favorite music, be their workout partner or team up with their sibling or neighbour friend.
These are the fun exercises that your child enjoys practicing and enjoys the health benefits.You have 15 simple exercises with easy stretching and body movements from which you can choose a few exercises based on your kid’s wish. But they need your instructions as they are new to any of the exercises though it is playful.
Playful exercises for children at home
1. Butterfly exercises
This is a best stretching exercise for kids as it enhances the range of motion. It helps strengthen the muscles and reduces the risk of injuries. It is a must do exercise for growing kids as they play around. It is believed that butterfly exercise aids in lowering the stress. As they flatter their legs, they will be happy to resemble the butterfly.
Steps to do
- Sit on the floor and bring both the soles together with bent knees.
- Holds your soles with your hands before starting the exercise.
- Then inhale while raising your up the stretched arms over the head.
- Now release your arms down by exhaling gently and hold the soles.
- Repeat the same steps for 4-5 times to complete the exercise.
2. Crawl like a bear
The bear toy is a child’s best friend and how they will refuse to play it. Motivate your children saying, they just have to crawl like bears till a marked distance. Your kids will find it funny but least they know that it’s a good exercise.
Bear crawling builds the muscles in legs and hands. As your child is bearing the weight on legs and hands, it strengthens the core. It is a best practice for child’s awareness that plays a significant role in the long term. They become mentally active hence it is not just body exercise but for the brain too. You can simply ask your kid to bear crawl while picking an object.
Steps to do
- Come on to your fours with your upper foot on the floor and heels off the floor.
- Press the palms into the floor and keep moving forward to reach the point.
- Repeat coming back to the starting point by crawling like a bear. Do it 2-3 times.
3. Superman exercise
If your child is a superman enthusiast then teach to become the character with this exercise. This is how you motivate the children without losing your patience. Superman exercises targets back, neck, glutes and hamstrings. This can put over pressure on the areas if wrongly performed.
Steps to do
- Lay down on the tummy and stretch out the arms.
- Keep both your hands parallel to each other.
- Lift up the legs while the thighs and tummy is on the floor.
- Hold the position for 5 seconds and relax.
- Repeat the exercise 2-3 times to complete it.
4. Walk like a crab
This is another easy and funny exercise. You will see your kids laughing while acting like crab. The benefits of this exercise are building up the core and strengthening hands, legs wholly. You can ask your child to do it as soon as they get up from the bed. If you see they balance their body on the feet and arms which is an intention to promote balance.
Steps to do
- Sit with bent knees with feet in the front.
- Hands behind and lift up the hips of the floor.
- Now walk forwards for 5-6 steps holding the position.
- Stand up and relax, get into the exercise and come back.
- Repeat it for 2-3 times to wind up the exercise.
5. Jump like a frog
Frog hop exercise is a silly exercise for kids to do. It is a good pick to kick out the laziness in the morning. If you want your kids to stay active during study hours then ask them to do a frog hop in the break time. Let them do it in a playful way making it sound like a frog and keep hopping till the arked point. When your children are practicing this exercise, cheer up to encourage them.
Steps to do
- Hands down with palms on the floor and press in.
- Place your feet apart to jump like a frog.
- Now just lift up your body by raising your arms overhead.
- Jump a step forward and come back to the starting position.
- Reach by jumping forward and return to the spot.
6. Skipping
Do you want your child to practice a full body workout then give them an exercise rope. First remember to set the rope to fit their size. Length rope can come in between while skipping which causes slipping. So, set the length of the rope and instruct them to practice by staying beside.
Skipping rope builds the core and sharpens alerts their mental state. If your kids are lazy and gloomy then this is an effective exercise to drive them enthusiasm. It is a good exercise to practice in the morning as it improves the heart rate. It is a great exercise for kids to prevent obesity or overweight.
Steps to do
- Hold the ends of the rope in two hands.
- Keep the rope behind your back before skipping.
- Now raise your arms to bring the rope in front with feet in the air.
- Keep moving the rope back and forth with repeated above steps.
- Continue to skip for 5-10 times continuously and relax.
7. Criss cross feet
Doing a criss cross feet is a fun exercise your kids keep fluttering their legs casually. It is similar to moving the legs in a rhythm but standing a place. A short exercise that helps make the legs stronger and improves balance.
Having a movement in legs is important as it promotes flexibility. So, ask your kids to practice these criss cross feet exercises daily as part of their workout. As they are jumping, they burn the extra calories that come from their favorite sweets and chocolates.
Steps to do
- Stand with your feet together and palms at the hip sides.
- Now bring one feet in front of the other while jumping up.
- Switch another leg with the next jump and repeat it for 5-10 times.
8. Touch your the floor
Here is another exercise that your kids may find easy and fun to do. It reduces the stress in the back, enhances strength in arms and leg muscles. This is the simplest exercise which takes 2 minutes of time but has the fitness benefits.
Steps to do
- Stand comfortably with your feet together.
- Raise your arms and get on to your toe tips.
- Then bend down to touch the ground with hands.
- Repeat it for 5-10 times to complete the exercise.
9. Ball bounce
How can kids refuse to play with an exercise ball? Your little one can just sit on the ball and bounce on it for a few minutes. There are many other various ball exercises for kids. You can try practicing this exercise along with the other variations.
It strengthens their ankles, feet and core as well. It is a fun exercise for toddler kids or for kids below 5 years.
Steps to do
- Sit on a ball and push your legs off the ground.
- You will bounce slightly and do the same again for repeated bounces.
- Do it for 2-3 minutes and relax.
10. Shoulder stretch
If your kids always complain that their shoulders are sore after continuous writing then teach them these exercises. This is a fun exercise that can relieve the pain in shoulders creating a healthy stretch. They can practice it anytime in a day in between their assignments, while playing or before sleeping. As they feel good, they will start doing it proactively.
Steps to do
- Raise your left hand and place it on the back of your right shoulder.
- Reach left elbow with right hand and hold it for 5 seconds.
- Relax and switch the sides. Repeat the steps for 4 times.
- 4.Do it 2 times on each side to relieve the shoulder pain.
11. Side leg raise
When it’s time to practice exercise,your lazy kids can give your reasons. They refuse to get out of the bed so here is an exercise they can give excuses but practice even in the bed. Just lying and raising a leg casually can be a movement that strengthens the leg muscles, ankles and knees. Your child will also improve leg flexibility and gain stability. They will no more complain that there is soreness or ache in their legs.
Steps to do
- Lay down on your side and support your head with one hand placing the elbow on the surface.
- Keep your other hand on the floor. Let one the laid leg stay still meanwhile lift up your other leg.
- Hold your leg in the air for 5 seconds and slowly put it on your other leg.
- Repeat the side leg raise for 5-10 times and then switch on the other side.
12. Touch your toes
Kids are excited for challenges like they are up for games. So, execute this exercise like a challenge game.
Your kids will take up this challenge if you are noticing their improvement then appreciate them to practice it daily. Your kids can practice this exercise in the morning as it preps them up for an active day.
Steps to do
- Sit on the floor with stretched out legs.
- Don’t bend your knees while your legs are stretched out.
- Now gently bend to reach your toes with your fingertips.
- If you are finding it tough to touch your toes, then widen your feet.
- Try to touch your toes 3-5 times to complete the exercise for the day.
13. Cycling
While your child should improve their health with physical activities, they must also be protected from coronavirus infection. So, we are only preferring the exercises which you can teach your child during quarantine. If you have space in your backyard or around your house then let your child go for cycle rounds.
Cycling decreases the stress levels that a child goes through in a day. It is also a wonderful exercise to improve joint mobility and good for cardiovascular health. As they paddle the cycle, it strengthens the muscles in hands and legs. If your child is new to cycling then provide support until they learn it.
14. Hip exercise
Your child must be exhausted sitting in the chair to finish up the assignments and to take the online classes. Give your kids a break from the continuous study hours and ask them to stretch a little. Teach your kid to practice the hip exercise to relieve the back pain, shoulder ache and to stretch the hips. This makes them feel refreshed and relax within seconds.
Steps to do
- Start with the standing position with feet apart.
- Place your right hand on the right hip and bend towards the right.
- Meanwhile raise your left arm and bend towards right.
- Switch the sides one by one in a row and repeat doing it 10 times.
15. Squatting
You must focus on certain body functions right from early age. So practicing squats, children can gain the benefits like proper blood circulation, it sorts the digestive problems. It is an effective exercise if you want your growing kid to reduce that extra fat in the buttocks, hips and thighs as it creates a fine stretch.
Steps to do
- Stand with feet shoulder width apart.
- Now bend your knees halfway and come into a chair position.
- Straighten your back and stretch out the arms without bending.
- Squat as lower as possible and inhale while squatting down.
- Exhale while standing up from the low position.
- Repeat the movement for 5-10 times and raise the count with regular practice.
If your kids hate fitness practices then these fun exercises are the best alternatives. When you see your child falling asleep in between a school assignment then ask them to do any of the exercises. They will be able to relieve from the boredom at the movement and will become active physically. All these exercises are also to develop the brain and self awareness in kids. A crucial tip to follow while teaching exercises to your kids is keep them hydrated moderately. Be gentle with stretches and body movements and remember that your monitoring is a must until they master the exercises. And you will love the way your child enjoys the fitness practice with these fun exercises which are perfect for children.
