Keep Fit Kids

Keep fit in the holidays...

KIDS EXERCISE PROGRAM

Kids Exercise Program

We've made this helpful exercise program to help give an idea of the type of exercise an average child will really benefit from. These are simple exercises that a child can do by themselves or with you - and they all need little to no equipment.

http://www.keepfitkids.co.nz/fitness-for-kids/kids-exercise-program.html

The Keep Fit Kids Easy Fitness Blast!

Star Jumps

Star Jumps or Jumping Jacks are a great exercise for developing explosive power in the legs as well as working on your cardiovascular fitness (heart and lungs). Start with your feet shoulder width apart and hold your arms close to the body. Jump your legs out to the sides whilst raising your arms out to your sides parallel to the floor. Jump your legs back in and pull your arms back down and into the start position to complete one repetition.

Keep Fit Kids recommends: Working up to 3 sets of 1 minute continuous star jumps

Chair Squats

Squats are a great developer of the leg muscles (quadriceps, hamstrings and glutes) and the chair squat variation is a great way to ensure correct technique with children. Stand feet shoulder width apart, looking forward with the weight predominantly through your heel and mid foot. Bend the knees and sit back to the chair to load up the hamstrings and glutes, pause for a second, then contract your leg muscles to return to a standing position. Be sure to avoid letting your knees travel over your toes in this movement.

Keep Fit Kids recommends: 3 sets of 10-12 Repetitions

Chair Dips

A great, easy at home exercise to help strengthen the triceps and shoulder muscles. Place your feet flat on the floor in front of you, hands placed either side of the bench/chair/plyo box and slowly lower yourself down until your elbow and shoulder are at 90degrees. Using your triceps, lift yourself back to the starting position.

Keep Fit Kids recommends: 3 sets of 10-12 Repetitions

Plank

The abdominal plank or prone hold is a great exercise for developing the deeper muscle of the core and requires no additional equipment. The exercise begins in a prone position on the floor supporting your weight through your forearms and toes (elbows directly under your shoulder).  Keep your back straight from head to toe and hold it for as long as you can. Tilt your pelvis and contract your abdominals to prevent your buttocks from sticking up in the air or dropping too low.