Check back here every month to find a new exercise specifically written for children 2 -10. Teach children the target muscle group names and how to perform the exercise correctly. Work on incorporating these exercises into their daily routine to improve fitness, strength and co-ordination.

The Child's Pose

Target Muscle Groups: Neck, Back, Arms, Gluteus Maximus and Hamstrings

Start by sitting up straight with buttocks firmly on heels. Slowly lower upper body to the floor, using the palms of your hands as support to lower your forehead to the floor. When head is resting, stretch arms backwards, with the backs of the hands flat on the floor alongside the feet. Keep head down and stay still for six to ten seconds. Breathe in as you slowly come back to a sitting position. This pose limbers the spine, shoulders, legs, and stretches the neck and back muscles.

The Cobra Stretch

Target Muscle Groups: The Cobra Stretch exercises the spine vertebra by vertebra and the back muscles surrounding the spine. The front of the body is stretched and circulation is stimulated.

Start by lying full length on the floor, face down, legs together. Breathe in as you slowly raise head, neck, and upper back. Slowly straighten your arms but do not lock elbows. Hold for ten seconds, keep pelvis and legs in contact with the floor. Breathe out as you slowly return to the starting position.

				Push ups
	Target Muscle Group: Triceps, Biceps and upper Back This is a "mini push up" for young children. Start on all fours but try to shift weight forward to arms and hands. Make sure hands are placed directly below shoulders. Lower your upper body to the ground until your nose touches the ground. Then slowly raise back to the starting position. Repeat 5 times. Rest and then try another set of 5.
Side Leg Lift Target Muscle Group: Hip Adductors (inner thigh) and Hip Abductors (outer thigh) Child lies on the side with one arm bent on the floor and head resting on the hand. The other arm is in front of the body for balance. Leg is straight (but not locked, knee may be slightly bent) and lifted about 24 inches off the floor. Repeat five times and change sides.       The Roll Down Target Muscle Group: Abdominals A Roll-Down is the "return half" of a sit-up. Begin in a sitting position with knees slightly bent. In a slow and controlled movement, roll down until lying on the ground. Children should be encouraged to return to the sitting position by using their hands or elbows to help push up. Do not encourage full sit-ups! Repeat this exercise 8 - 10 X.