There is an unfortunate misconception shared by educators and parents that strength training is somehow dangerous for children. Actually, strength training with free weights such as Thera-Bands is safe and highly recommended, according to the American Council on Exercise, or ACE. Thera-Bands offer resistance as you pull the ends away from each other, which strengthens the muscles of children or adults. Bands do not cost very much and won't hurt if dropped like weights will, making them ideal for children.
Cross Lateral Raise
The cross lateral raise targets the middle of the shoulder. These are called the medial deltoid muscles. To perform this exercise, stand on the middle of the band and cross the band in front of your shins. Hold an end in each hand with your arms at your sides and your palms turned inwards. Wrap the band around your wrists until it is taut. Then, lift your arms to shoulder height from the sides. Lower the arms to complete one repetition.
Ball Seated Chest Press
The ball seated chest press lets you sit on a stability ball so your abs get some work, too, which helps stabilize your body. The muscles of your chest, arms and the front deltoids work to perform a chest press. To perform this exercise, sit up straight on a ball with your feet flat on the floor. Wrap a band around your back and hold the ends in your hands. Hold your arms bent at right angles and lift them to shoulder height. Face the palms toward each other. Choke up on the band so it is taut. Them, straighten your arms forward. Bend them again to complete one rep.
Single Leg Press
The leg press is a popular exercise for the legs and glutes (buttocks). A single leg press with a Thera-Band works one leg and glute at a time. Doing a double leg press with a band is very difficult. To perform the single leg press, lie on your back with your legs straight. Bend your right knee toward your chest and wrap the middle of the band under the right foot. Hold the ends of the band taut with your arms bent and your elbows on the floor. Then, extend your right leg straight and press against the band. Bend the knee again to complete one right, single leg press. Repeat on the left.
Lat Pulldown
The lat pulldown is an exercise for your back, though it works the muscles of your arms and rear deltoids, too. To perform this exercise, stand up straight and hold your arms straight overhead with a band between them. Hold the band with your hands greater than shoulder-width apart. Turn the palms to face forward. Then, pull your arms straight down and out until they are parallel to the floor and in line with your shoulders on the side of your body. Raise your arms overhead again to complete one rep.
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