Exercises for Kids
Exercises for kids are a major concern for parents these days. Child under all age can go through some minor physical exercises which can keep them fit and healthy. Infect yoga is better suited for teenagers, but this form of exercises needs a well trained instructor for a better result. So, here are some of the very simple exercises that can performed very easily with some knowledge.
Exercises for Kids
Bent-Knee Push-Up
This is a very easy and primary exercise. Just get down on your hands and knees, place your hands slightly wider than shoulder and knees aligned with hips. Now keeping your abs tight, bend elbows to 90 degrees. Now exhale and push up and straighten arms. Repeat this exercise for 2-3 times of 15-20 reps.
Plank
This is another easiest exercises for any teenagers. Just lie on the floor, resting on forearms, facing the floor and push up onto toes, keeping the body as straight as possible. Now draw the belly button toward the spine, squeeze your gluts and abs and hold for 30 seconds. Rest for sometime and then repeat the exercise, and try to increase the hold time gradually.
Chair Squats
Take a chair and stand about 6 inches in front of the chair with feet shoulder-width apart and toes pointed forward. Now, slowly lower your hips until the butt taps the chair. Relax and then straighten your legs and come to the starting position. Try to repeat this exercise for at-least 10-15 times.
Chest Press
This is the most common exercise, which can be performed either on a bench or lying on an exercise ball. Adjust yourself on the ball with your legs slightly wider than hip width apart. Confirm that your shoulder, hips and knees are on the same straight line and also confirm that your shoulder and head are well supported on the ball.
Hold light weights in each hand with arms bent to 90 degrees, and slowly lift your arms above your chest. Exhale and gradually raise them back to the starting position. Complete 8 to 15 more.
Biseps Curls
Stand, holding a dumbbell in each hands with feet apart, knees slightly bent. Now press your elbows into torso and rest weights on the front of the thigh. Hold a dumbbell in each hand with an underhand grip. Inhale, bend elbows and curl weights to shoulder and then while exhaling slowly return to the starting position. Repeat this exercise for 2-3 sets of 10 reps.
Lying Row
Take an exercise ball, lie with legs straight, stomach-down, toes planted on the floor and arms hanging in front of the ball and holding a dumbbell in each hand. Now raise elbows toward the ceiling until the weights align with the chest. Lower arms and repeat 8 to 15 times.