For kids to stay healthy and maintain an ideal weight, they must make physical activity a part of their daily routine. The Centers for Disease Control and Prevention recommends children get 60 minutes of exercise a day. One option is calisthenics, or body weight exercises, that help kids improve their strength, coordination and balance. Before doing these exercises, kids should warm up their muscles by performing light aerobic activity, such as jogging for five to 10 minutes. Kids should be supervised while performing calisthenics to ensure the exercises are being executed safely.
Jumping Jacks
Jumping jacks are a fun exercise for children, but they can be a challenge for kids 6 and under to learn. This exercise strengthens the heart, legs and shoulders. Have the children start by standing with their legs together, then jump, spreading their legs apart and bringing their hands over their head simultaneously. Tell them to jump again, lowering both arms to their sides and bringing their feet back together at the same time. To give the calves a good workout, have them jump on the balls of their feet. Do two sets of 10 to 12 repetitions.
Crunches
Crunches strengthens the core. Have the kids start by lying on their back with their knees bent and feet flat on the floor, crossing their arms in front of their chest. Have them focus on something on the ceiling to keep their chin off their chest and neck in neutral position. Slowly lift their shoulders off the ground, then lower back down. Perform one to two sets of 10 to 20 repetitions.
Squats
Squats are a multi-joint exercise, targeting several groups of muscles at the same time. To strengthen the glutes, quads and hamstrings, kids can perform one to two sets of 10 repetitions. Have the kids stand and position their feet shoulder-width apart, resting their hands on their hips. Keep their knees from going in front of their toes by squating down as it they were to sit in a chair, stopping when their thighs are parallel to the ground. Return back to the starting position.
Flutter Kick
The flutter kick strengthens the hip flexors, abdominals and leg muscles. Have the kids lie down on their backs, extending their legs out in front of them. Position their hands under their buttocks to provide support to their lower back, lifting their head and legs a few inches off the ground, pointing their toes out. Keeping their legs off the ground, have them lift their left leg about 45 degrees while keeping the right leg stationary. While lowering their left leg back down, have them lift their right leg up. Continue this pattern for 30 seconds.
Pushups
Pushups strengthen the core, chest, shoulders and triceps muscles. Kids should perform this exercise on their knees. Have them get onto their hands and knees, placing their hands slightly wider than shoulder-width apart in front of their shoulders. Have them slowly bring their chest to the floor and then push back up to the starting position. Kids can do two sets of 10 to 12 repetitions.
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