Core-strengthening Exercises For Children

The body's core encompasses the abdomen, spine and hips. Core strengthening is a form of resistance training, and it benefits children as much as adults. Children should get 60 minutes or more of activity every day, and three of those days should include resistance training. Children may be too young to use weights, but they can use their body weight to provide resistance. Many body-weight exercises are also core-strengthening exercises.

Abdomen

Crunches are the exercise of choice when it comes to strengthening abs. You may have to stabilize your child by holding his ankles as he crosses his hands over his chest and lifts his shoulders about 6 inches off the floor. He can also stabilize himself by raising his knees to 90 degrees and putting his feet on the wall. In a cross-crunch, his hands go lightly behind his ears as he lifts his shoulders and points an elbow toward the opposite knee. He may enjoy the reverse crunch more, which he can do lying on the floor watching TV. His legs should be up and crossed at the ankles while he lifts his hips slightly off the floor. It is a small movement that targets the lower abdomen.

Spine

To strengthen her spine, have your child pretend to be a cat and then a cow. She should be on all fours, with her knees under her hips and head, neck and back aligned. Have her tighten her abdominal muscles so her back is straight, without arching or sagging. Then she can press her spine up toward the ceiling like an angry cat for 10 seconds, with her head falling toward her chest. After coming back to neutral, tell her to relax her stomach and let it "plop" toward the floor like a cow's udder, which will create an arch in her low back. Her shoulder blades should pull toward each other. She should hold this position for 10 seconds before returning to neutral. Flying like Superman will also strengthen her spine. Have her lie on her stomach and lift her arms and legs off the ground at the same time.

Hips

A child can have a good time exercising the hips because he will get to roll around on the ground. Have him lie on his back, legs bent, knees together, feet on the floor and arms extended to each side. He should then roll his hips to one side and then the other, twisting at his waist. Making his body into a bridge will also strengthen his hips as well as his spine. Again, he should lie on his back with his arms extended, knees bent and feet flat on the floor -- though not as close to his buttocks as with the hip roll. Have him keep his back straight as he lifts his hips off the floor to form the bridge, hold for a count of five and return to his start position.

The Importance of the Core Exercises

Every movement a child's body makes starts in the core. A strong core improves posture and gives children better balance and stability. Core exercises and other resistance training can head off childhood obesity or reduce a child's body fat level. They increase muscle strength and endurance and improve body composition. They give children a chance to experience success and be physically active on an individual basis.