Kids are back to school after the summer vacation and it indeed is important for them to be physically and mentally fit. Here are a few workouts for kids which could be practiced at home.
1. Step workout
This aerobic exercise is one of the many step workouts. Though step exercise boards are available at sports stores, a small stool or the stair case at home would be ideal.
Method: Place your left leg on the first step while resting the right leg on the floor. Lift your right leg and place it beside the left leg on the step. Now standing on your right leg bring down the left leg back to the floor. Repeat the exercise and you can rhythmically increase the pace until it become like a dance movement. In the beginning you can do up to 10–15 steps, with intervals.
Children may find it a bit difficult to do this exercise. However there are two easy ways for beginners.
Method: 1. Place your hands on a bench or a stool, with your body straight and legs resting on the floor. Fold your elbows and bring your chest down to touch the bench. Now stretch your elbows and bring the body back to the previous position. This method is easier than the push-ups done on the floor as the weight gets placed on the arms in the latter method.
Method 2. Place your knees on the floor and stretch out your arms on the floor with your body in a straight position. Your foot shouldn’t touch the floor. Now, fold the elbows and bring down your chest to touch the floor. Stretch your elbows and lift your body. Repeat it 10-12 times.
It is ideal for the chest, arms, shoulders, and stomach muscles.
3. Mountain climber
Mountain climber is a ‘perfect fit’ exercise.
Method: This exercise begins from the push up position. Hold your body straight, place the weight on your left leg and fold your right knee to bring it under the chest. Meanwhile the right foot will be below the hip. Repeat the same by stretching the right leg and bringing the left knee under the chest. This cardio exercise, if done for 20–30 seconds, would help in relaxing the joints at the hip and legs.
The plank workout is great for strengthening the abdomen.
Method: This workout involves maintaining a position similar to the push up for 10–15 seconds. Raise your body by resting the elbows on the floor and hold it straight while placing the toes firmly on the floor. Inhale and exhale slowly through nose.
5. Ball squat
This work out is ideal for kids who love some fun with the ball.
Method: Ball squat which strengthen the legs and hips can be easily done by placing a ball between your lower back and a wall. Lower the body toward the floor slowly into a sitting position while pushing back onto the ball. Straighten your legs which are kept shoulder – width apart to get back into a standing position by placing weight on feet. Complete in 15–20 repetitions.
Lunges work great for long-distance runners and weight trainers.
Method: Keep your upper body straight with the shoulders lifted back, and hold light weighted dumbbells in each hand. Now step forward with right leg, lowering your hips until both knees are bent about a 90-degree angle. Slowly, get back to standing position and repeat the exercise by stepping the left leg forward. Body weight should be placed on the leg kept forward, and make sure that your other knee doesn’t hit the floor too hard. You can walk doing lunges by keeping 10–15 steps forward.
7. Kettle dumbbell workout
This total body fitness workout is great to burn those extra calories and reduce excess belly fat.
Method: Stand straight with feet shoulder – width apart and hold a light weighted dumbbell with both hands. As you swing the dumbbell to hold it above the head, bend your knees at 90 degree angle in a squat position. Return to the standing position as you bring back the dumbbell, and this will make a round of this workout. You can do at least 3 sets of 15-20 rounds.
Skipping, which is a cardio exercise, is ideal for fat burning and increasing the strength of legs and shoulder muscles, besides enhancing your concentration. Measure the rope to your height before beginning the exercise. When you stand on the middle of the rope, the handles should extend your armpits.
Method: Hold the handles in both your hands and the rope should be behind your body. Now, swing the rope forward and jump over it with both feet. Continue the exercise for 10 minutes in a go. This rhythmic exercise is as effective as an aerobic workout.
9. Frog jumping
Frog jumping would be enjoyed by fun loving kids, and is ideal for toning the hand and legs muscles. It also makes the hips and joints stronger.
Method: Stand straight with feet shoulder - width apart. Now bend your knees and sit in a squat position and then leap at least one foot forward. As your return to the squat position after a leap make sure that your hands are resting on the floor. Complete in 3 sets with 10–15 rounds.
It is one of the best cardio workouts. Besides burning fat, burpee strengthens the whole body. A 20-minute workout session will burn up to 400 calories.
Method: Stand with your feet shoulder – width apart and your arms at your sides. Now bend your knees and lower your body into a squat position. Place your hands on the floor directly in front of you and shift the weight onto them. Now, you are in a push up position. Again, bend your knees to return to a standing position.
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