It’s never too early to make your kids exercise and keep fit! Parent-and-kid workouts can be great fun and an excellent way to stay strong and healthy. Exercise has proven health benefits, but it’s also essential that it’s fun and engaging. Here are ten exercises you can do with your kids at home that will work for different muscle groups and help your whole family get in better shape together. However, if you or your child has special needs, check with your doctor before starting any new workout routine, especially if it involves equipment or high impact.
Get the heart pumping by playing a classic game of hopscotch! It’s a great way to make kids exercise while spending quality time with your kiddo. Also, it’s an exciting way to teach them numbers and coordination. Try hopping on one foot or adding extra hops between squares to make things more challenging.
The classic game is not only a great way to get some exercise, but it’s also a great way to teach your kids about following rules and taking turns. Plus, it’s a lot of fun! To play, draw a hopscotch court with chalk on the ground. Then, take turns throwing a small stone or bean bag into each square, hopping from square to square as you go. The first to get to the end successfully wins!
2- Spider-Man Push-Ups
No matter how old your kids are, they’ll love doing Spider-Man Push-Ups with you. They’re a great way to get everyone moving and laughing, and they’re also an excellent workout for you and your kids. Plus, they’re fun to bond with your kids and teach them about fitness. First, have your child start in a push-up position on the floor. Then, on your command, have them crawl forward one hand at a time until they reach their other arm straight in front like an upside-down V.
Then, have the child crawl back to their starting position by pulling feet back towards their hips as one slides one hand at a time back into the push-up position. The exercise is good for beginners because it starts easy but can become more challenging depending on how far away from the ground your child’s hands are when they start.
3- Crab Walk
A crab walk is great kids exercise to do with your kids! It works the entire body, is low impact, and you and your kid can do it indoors or outdoors: 1. Sit while your legs are at an angle and feet flat on the ground to do a crab walk. 2. Move your hands on the floor behind you and lift your hips off the ground. 3. Walk forward by alternating movement of your right hand and left foot, then your left hand and right foot. Keep your back straight throughout the activity and ensure to engage your abs.
If you want to up the intensity of this workout, narrow the width of your base and take small steps instead of large ones. You can also alternate lifting one leg at a time as you take those steps or add an arm swing!
4- Perform the Jumping Jacks
Get your kids active and heart rate up with this classic cardio move. Start by standing with your feet together and your arms at your sides. Then, jump up, spreading your legs shoulder-width apart as you raise your arms above your head. Return to the starting position and repeat. Don’t jump so high or quickly when returning to the ground to make it easier.
It’s fun to have kids exercise in pairs, with one person acting as the jumper and one as an anchor. The jumper starts on the ground while their partner stands behind them. Then jump in unison and cross your arms in front of your chests before landing on the floor. Switch roles after ten reps each.
5- Walking Lunges
A walking lunge is a great way to get your heart rate up while working on your lower body. It’s also an excellent way to have quality time with your kiddo. First, start standing tall with your feet hip-width apart to make a walking lunge. Next, take a big step forward with your right foot and lower your body until your left thigh is parallel to the ground.
Push off with your left foot to return to the starting position. Repeat on the other side. As you lunge, let your child hold onto your hand or place their hands in front of them on the floor as they crawl. Continue this exercise for three sets of 20 lunges on each side.
Get your core involved in plank pose with this easy physical activity. On all fours, place one hand on the ground and the other hand on top of it as you are laying down between them. Next, position yourself to support your weight with one arm and one leg at a time. Hold this position until you can no longer keep balance, and switch to the other side. Monitor your kid’s form and remind them when they’re slacking off. Then, try out some of these fun workouts together!
Let your body form a straight alignment from shoulders to ankles; hold it still while keeping your abs tight throughout the set. Hold this pose for as long as possible, then release and rest until you’re ready to do another set.
7- Jump Rope
Jumping rope is a great way to get your heart rate up and have fun with your kids. It’s also suitable for your legs and arms. To make it more challenging, try doing double-unders or jumping jacks while you jump. If your kids are competitive, see who can do the most jumps in one minute. To add creativity, put two lines on the ground about two feet apart and see who can jump over the most in one minute.
8- Mountain Climber
Mountain climber is excellent kids exercise for both parents and kids. It works the entire body, is easy to do, and can be done anywhere. Plus, it’s a great way to spend quality time with your kids. To do the mountain climber, start in a push-up position and bring one knee up to your chest and back down again. Alternate the legs and continue for 30 seconds to one minute.
Get everyone in the family involved in this simple yet effective kids’ exercise. Start by having your kids stand with their feet shoulder-width apart and their hands behind their heads. Squat as low as you can, then stand back up and repeat. As your kids get better at this exercise, challenge them to see how many squats they can do in a minute. You can use water bottles to make it more challenging or have younger children squat on a stepstool or couch.
10- Dance Party!
One great way to get some exercise and bond with your kids is to have a dance party. Turn on some fun music, and let loose! You can even make up some dances together. Make sure to take breaks when you need them and stay hydrated. First, however, involve simple moves for kids such as salsa, square dancing, polka, or cumbia. That way, they won’t be so focused on the problematic steps but will instead be learning the basics of these dances and having a blast in the process.
Spending time with your kids is important, and working out together is a great way to bond while getting healthy. It’s a perfect way to make your kids feel loved, build their self-esteem, and set an example they will want to follow. You’ll also get the chance to see how they’re developing physically and learn more about what they like doing in their free time as they get in shape. However, enrolling in a professional workout program is crucial to get your kids to exercise safely and get quick results.