Kids today are less active than ever before, thanks to disappearing school phys. ed. programs and the lure of technology. But Stott Pilates offers the fun of a game, in exercises that work the whole body and promote overall health. It shows kids how their bodies perform, teaches them the power of focus, and works well for various ages, fitness levels and abilities.
Preparing for Pilates
Step 1
Have your child dress in comfortable clothes that are easy to move in, such as a T-shirt and athletic shorts or yoga pants.
Step 2
Explain that as you do the exercises together, it's important for him to focus on his breath, how his muscles contract and getting the correct form with slow, steady movements. This coordinates the mind, body and spirit, which Joseph Pilates, the founding father of Pilates, called "contrology." In Stott Pilates, the pelvis, ribcage, shoulder blades and neck should remain neutral, never forced.
Step 3
Purchase the Stott Pilates "Fitness Fun: Pilates for Kids" DVD if you'd like a visual workout to follow along with (see Resources). It contains 34 stretching and strengthening exercises for balance, coordination, agility and flexibility, and is designed to keep children moving and invigorated. The target age is eight to 14, and you can do the exercises with your child. In the meantime, these low-impact exercises are a good start.
Leg Circles on the Mat
Step 1
Have your child lie on her back on a mat, with her arms at her side and her legs out straight.
Step 2
Guide her to inhale, and then exhale, lifting one leg as she does, and pointing her toe toward the ceiling. The other leg should stay flat on the floor, and the hips and pelvis parallel to the floor, while the small of the back remains neutral rather than pressed into the mat.
Step 3
Have her draw a small circle, with her upper leg, across her body and around, and stop at the starting position. Then have her draw a circle in the opposite direction, away from the body, stopping again at the starting position. The hips should remain level on the floor.
Step 4
Repeat six to eight times on each side. This exercise should be felt in the legs and hips, so those are the muscles your child should be focusing on.
Spine Twist on the Mat
Step 1
Have your child sit on the mat, with a straight spine, and legs together, straight out in front.
Step 2
Tell him to put his arms out, parallel to the floor, like a T.
Step 3
Have him breathe in, then exhale and rotate his upright torso to one side, looking behind him. The buttocks should remain on the floor.
Step 4
After holding the position for two seconds, have him inhale and turn back to the front. Repeat on the other side.
Step 5
Have him do the entire sequence six to eight times. This exercise works the abs and back, so your child should focus on the core muscles.
Half Roll-Up with the Ball
Step 1
Have your child lie on her back on the mat with legs together, knees bent, and feet on the floor.
Step 2
Put a ball between her hands, and have her inhale as she raises it over her head, toward the ceiling, keeping the shoulders on the ground.
Step 3
Tell her to exhale as she brings the ball back down toward her knees, lifting her head and shoulders off the mat while lengthening her neck and leaving a fist's distance between chin and chest, rather than tucking it in. Have her hold that position as she inhales, then exhale back into the starting position.
Step 4
Have her do this exercise six to eight times. This exercise works the core muscles, so she should focus on his breathing and torso.
Inner Thigh Squeeze with the Ball
Step 1
Have your child lie on his back on the mat, with a ball between his knees.
Step 2
Tell him to squeeze the ball with his knees, and then release. He should exhale on each squeeze, and then inhale on the release.
Step 3
Have him do the exercise 10 times. It works the inner thighs, so he should focus on those muscles.
Lateral Row with the Band
Step 1
Have your child sit up straight on the mat, with legs extended out and a band hooked around her feet. The ends of the band should be in each hand. If she can't sit up tall like this, she can bend her legs slightly.
Step 2
Tell her to exhale, tighten her abdominal muscles, and pull the ends of the band towards her waist, with elbows straight back and arms next to the body.
Step 3
Have her inhale as she extends her arms back out towards her toes, and repeat the movement eight to 10 times. This exercise works the back and shoulders, so she should focus on feeling it there.
Chest Stretch with the Band
Step 1
Have your child lie on his back on the mat with knees bent, holding the band with both hands at shoulder width above the chest, and reach his arms straight up toward the ceiling.
Step 2
Have him exhale as he pulls the band towards his chest, reaching his arms out wide. His shoulder blades should remain neutral, not squeezed tightly together.
Step 3
Tell him to inhale as he reaches back up toward the ceiling, controlling the band with a slow, steady movement.
Step 4
Have him repeat the exercise 10 times, focusing on the stretch in the shoulders and chest.
Tips and Warnings
- You can use a stability or yoga ball, but a basketball or soccer ball also works well for kids.
Things You'll Need
- Comfortable clothing
- Exercise or yoga mat
- Stability or sports ball
- Pilates band
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