List Of Calisthenic Exercises For Children

If you want your child to get more exercise, you don't need expensive machines or weights. Teach your child how to do some calisthenics. These exercises use your child's own body weight to give him an effective workout. Strength training increases muscle endurance and helps prevent injuries, according to MayoClinic.com. Calisthenics can also improve your child's performance in sports. Demonstrate calisthenics for your child so he performs them safely and correctly.

Pushups

Pushups are a classic calisthenics workout. This exercise strengthens your child's upper body. While facing downward, put your palms and the balls of your feet on the floor. Keep your feet slightly apart and your hands a little more than shoulder-width apart. While keeping your back straight, slower lower your body and touch your chest to the floor. Push back up to the starting position. Children may struggle with pushups at first. Easier alternatives are pushups against a wall or pushups with the knees touching the floor.

Chinups

Chinups are another effective upper-body exercise for kids. Practice chinups on a parallel bar at home or at the playground. Grasp the bar with your palms facing inward. Keep your hands about shoulder-width apart. Pull your body upward until your chin clears the bar. Slowly lower your body until your arms are fully extended. Keep your knees bent so your feet do not touch the floor. Chinups are often difficult for both children and adults. If your child struggles with chinups, hold onto her waist and assist with the ascent.

Squats

Squats are calisthenics that strengthen the lower body. Perform a squat by standing with your feet about hip-width apart. Point your toes slightly outward. Slowly bend your knees until your thighs are parallel to the floor. Pause briefly and then slowly stand up straight. Tell your child to look straight ahead and keep his back flat while performing squats. Remind him not to bounce during this exercise.

Lunges

When children are proficient at squats, try lunges. To perform a forward lunge, take a long step forward with your right leg. Place your right foot flat on the floor in front of you. Slowly bend both knees until your right thigh is parallel with the floor. Push off with your right foot and return to standing position. Do not put your hands on your thigh when standing. Keep your hands on your hips. Repeat the lunge with your left leg. According to the American Council on Exercise, lunges work the abs, hips, legs and glutes.