Core for Kids
The core of our body is extremely important for finding balance and developing skills. The core involves not only abdominal muscles, but also muscles on the back that assist with supporting the spine. Core strength is important for kids to learn how to use their body in order to stand and jump on 1 leg, walk on uneven surfaces, kick a ball, go up stairs without a railing, ride a bike, and much more. Below are a few fun activities the entire family can do to increase core strength!
Lay on your stomach and lift your arms and legs off of the floor. Keep them as straight as possible. Hold for as long as you can and repeat 3-5 times.
Lay on your back and lift your arms, legs, and head off of the floor. Keep legs as straight as possible. Hold for as long as you can and repeat 3-5 times.
Lay on your back and lift your legs off of the floor. Draw big circles with your feet like you are pedaling a bike. Your arms can be up in the air as if you are holding onto the bike handles or they can be on the ground. Complete as 10-20 and repeat 3-5 times.
Start in the plank position with your hands on the ground and your arms straight. Keeping your hands still, walk your feet in towards your hands. Try to keep your legs straight. Then walk your hands out back to the plank position. Repeat 10-15 times. To increase the challenge, hold the plank position for 5 seconds each time and then continue the activity.
Walking like a crab or a bear are both great ways for increasing core strength. Do relay races or pick a hallway in the house and have your child animal walk down that hallway every time they are there.
Ball Pass Vertical ball pass: Stand back-to-back with a partner. Have your child lift a ball overhead to pass it to their partner. The partner then passes the ball between their legs back to the first person. Repeat this activity 10 times. Then reverse roles. To increase the challenge, use a bigger ball or a weighted ball.
Horizontal ball pass: Stand back-to-back with a partner. Turn to one side and hand your partner the ball. Then rotate to the other side to retrieve the ball from your partner. Repeat this activity 10 times. Then repeat activity passing the ball to the opposite side. To increase the challenge, use a bigger ball or a weighted ball.
Sit-up ball pass: Lay down in the sit-up position with your feet next to your partner’s feet. One person starts with the ball. Do a sit-up and pass the ball to your partner. Then lay back down. Repeat this activity at least 10 times. To increase the challenge, use a bigger ball or a weighted ball.
Sitting on a therapy ball
Sit with good posture on a therapy ball while your child watches TV or does a craft. Sitting with good posture on a ball makes the child work hard to maintain this position.
Spring is here! Swing on a swing. Hang from a monkey bar and tucking their knees to their chest. Climb up on different playground equipment. All of these activities are fun and great for increasing core engagement.