It doesn’t matter if your child is an athlete or an artist, core strength is important no matter who you are or what you’re doing. You need a strong core to do everything from play a game of H-O-R-S-E with your buddies to playing in the Friday night football game to controlling your scissors in art class. And, unfortunately, there is a definite rise in both less active children and those with developmental delays – both of which contributes to weaker core muscles. We’re here to help though, and get that mid power on the right track.
The abdomen, the pelvis, the back – they’re all a part of our core and they all need proper development and exercise. It’s important to note that the stronger your core is, the less likely a lower back injury will develop. And with these 9 exercises – or “games” 0 you can help improve the core strength of each of your own kiddos!
Everyday Activities That Help Strengthen The Core
Before we dive into the exercises and games you can give your little one, let’s take a look at this quick list of everyday activities the kids can participate in that naturally help out with our main goal: a strong core.
- Jumping on a Trampoline
- Tug Of War
- Tunnel Crawling
- Batting Cages
- Riding a Bike
- Red Rover
- Twister
- Solo Swinging
- Swimming
- Skating
9 Exercises to Improve Core Strength
Imaginary Animal Crawl
What to do:
Get the kids outside and start having some fun!
Think of an animal and call it out. The children will have to cross a grid, or move around in a space as that animal while maintaining a crawling pattern. Make sure they’re in full character – animal sounds need to be included!
How it helps:
Crawling is one of the most simple ways to help improve one’s core strength. But instead of simply crawling around on the floor without any rhyme or reason, bringing in creative ways to use the exercise makes it more fun and effective for the children! *Tip: You can do either kind of crawl – with (basic) or without knees (advanced) on the ground – and still get the same benefits.
Superman
What to do:
Lay on your stomach and take flight – just like your favorite superhero! Once you’re laying down, lift your arms up so that your upper chest comes off the ground too. Hold that position. *Tip: Try lifting your legs or your arms and legs at the same time for an advanced workout.
How it helps:
This exercise is perfect for strengthening the backside of one’s core. It works to stabilize your back, glutes, hamstrings and even your shoulders.
Planking
What to do:
Lay on your stomach with toes on the floor as well as your hands (hand should be flat and at shoulder level). Push up on your hands and straighten your arms. You should be lifting your entire body off of the floor.
How it helps:
Planking is known for building strong core muscles. It works both the abs and obliques while helping out with the glutes, shoulders and quadriceps as well.
Wheelbarrow Walking
What to do:
Get on your stomach and lay flat on the floor. Have someone else grab your knees or answers and walk on your hands forward and backward. Can you do it?
How it helps:
This is just another fun activity that you can turn into a game. All the while the children’s cores will be getting a healthy and needed workout. Their hands will become stronger with this exercise as well!
Prone Position
What to do:
Simply play in prone position! This is basically “tummy time,” but for big kids!
Lay on your belly with both hands outstretched – this is called the “cobra” pose. Stretch, play and relax all in this one easy position.
How it helps:
This position easily increases one’s core stability, tightens the midsection as well as strengthening the weight bearing possibilities of the upper arms.
Jumping Rope
What to do:
Classic jump rope is great for kids. Once they learn how to keep the rhythm steady, you can start creating different kinds of games and challenges within the simple exercise.
How it helps:
You get both a cardio workout within the core strengthening exercise here. Most importantly, you activate those core muscles (and lower extremities) immediately once you start jumping rope.
Crab Walking
What to do:
Turn it into a game or keep it within the exercise itself, either way crab walking is fun!
With your tummy facing upwards, get on your hands and feet – almost like your torso has formed a little table. Then start walking!
How it helps:
This is just another activity that works those ab muscles. During the entire exercise one’s core muscles are engaged and working.
Curl-Ups
What to do:
Lay on your back with your feet flat on the floor. Put your hands on your thighs. Curl up til your fingertips hit your knee and then slowly go back down. *Tip: To make it more difficult, place a bean bag in between the knees to prevent yourself from using your lower muscles.
How it helps:
This is more of a standard, expected exercise but one that’s beneficial and easily slipped into an afternoon of fun. Again, this really helps to focus on those core muscles. It both strengthens and tones at the same time.
Bridging
What to do:
Lay down on the floor with your knees bend and feet flat. Raise your bottom up and off the floor by pressing your heels firmly into the ground. Your head and shoulders should stay on the ground.
The longer this position can be held, the stronger that core is!
How it helps:
This exercise not only tightens one’s core but strengthens – and will help tone – the gluteus maximus (the butt) as well. When those glutes get stronger, sprinting will not only be easier but there will be more power in the push-off. You’ll jump higher too!
Overall, bridging activates all core muscles and will help to tone, flatten and strengthen every bit of your midsection.
