10 Indoor Exercises To Do With Your Kids

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girl empowerment

As a parent, you know how hard it is to get a workout in. It has only gotten harder because of this pandemic, with the kids' online classes going on and everyone staying at home. If you can't make it to the gym or get alone time to work out, why not include your kids in this self-care time? Exercising is a great activity to do with your kids. It will help in setting a good example of how to lead a healthy lifestyle and how to create healthy habits that can last long into adulthood. Exercising also helps your kids if they are spending too much time on screen

Some of the other benefits are:

  • It helps in increasing creativity
  • It helps in developing motor skills in your kids
  • It helps boosts the immune system
  • It helps in increasing productivity

More than that, it is a great way to bond with your kids and the best way to get that extra energy to keep up with your kids.

Deciding on physical activities doesn't have to be complex, you can definitely make it fun. Try some great indoor exercises to stay active! Don't forget to warm up first.

10 indoor exercises that you can do with kids:

1) Push-ups

This is a simple and basic exercise that anyone can do! It's great for building core muscles and the upper body. 

  • Start in a high plank position, keep your palm and toes to the ground.
  • Straighten your back and engage your core muscles.
  • Lower your body by bending your elbows.
  • Keep your arms close to your body.
  • Then slowly push to come back to the starting position.

Modify this exercise depending on your child's age and ability, they can do them from their feet or knees. Make it more challenging by introducing different variations of push-ups like diamond push-ups, clap push-ups, etc, as they get better and more confident. 

2) Planks

There is no better workout than planks to improve body posture and to build core strength.

  • Start by keeping your forearm to the ground
  • Balance on your toes
  • Engage your core and straighten your back
  • Hold this position

To make this more interesting and fun for your kids, face eye to eye and challenge your kids to see who can hold the plank the longest.

3) Squats

This exercise is perfect for indoors. It will mainly focus on the lower body, specifically the quadriceps, hamstrings, and glutes, and lower back. 

  • Start with standing with your feet hip-width apart
  • Bend your knees and push your hips lower into a squat
  • Keep your back straight and chest lifted
  • Keep your knees aligned with your feet
  • Come back to the first position
  • Repeat this in a uniform rhythm

Add a little fun by making it a competition to see who can do the most squats while holding the correct position. As the kids get better, you can hand them some weights like a small bag of rice to do weighted squats.

4) Sit-ups

This is another one of the basic and classic exercises you can do with your kids. Although, remember to teach your kids the proper way to do this exercise because it might be hard on the neck and back.

  • Start with laying down
  • Bend your knees with your feet on the floor
  • Place your hands behind your head in a comfortable position
  • Keep your core engaged 
  • Bend your hips and waist and raise your body off the ground
  • Make sure to lift from the chest and core, not from the neck
  • Then, lower back to the ground and repeat

Adjust the difficulty level according to your abilities. Ask your kids to hold your feet and vice versa to make it more fun and engaging. 

5) Lunges

A perfect way to exercise your lower body! This will strengthen the leg muscles and help with flexibility. 

  • Start by standing straight 
  • Then step forward with one foot
  • Bend your front foot at a 90-degree angle
  • Your rear leg knee should barely touch the ground
  • Your front feet and knee should be aligned
  • Come back to the first position
  • Repeat on the other side

A definite way to have fun! Make it a little more fun by giving your kids a break and lift them on each hand and do the lunges! You can also do some side lunges while carrying them on your hips, that's a sure way to cause some giggles and laughs.

6) Mountain climbers

Another name for fun and fitness. This is a great way to add physical activity and fun into your kid's life. At the same time, it's a very effective exercise that hits your core muscles and leg muscles. 

  • Start by getting down on all fours
  • Extend your feet to hold a high plank position
  • Pull one knee towards your chest
  • Then place that foot back to the start position and pull the other knee towards your chest
  • Keep your core engaged while doing this

Why not make it more fun for your little one by pretending to climb a mountain while doing this?

7) Bear walk

It is as fun as it sounds. A simple but effective exercise to work out your whole body. It works a number of muscles, mainly your upper body and core muscles. 

  • Start by getting down on all fours
  • Then lift your knees off the ground
  • Crawl forward with one hand and the opposite foot
  • Alternate sides and crawl across the floor

Challenge your kids to race to see who can reach the end of the room first or make it fun by roaring like a bear as you go along.

8) Wall sit

Another incredible way to work out your lower body. It enhances your stability as well as strengthens your quadriceps, glutes, hamstrings, and calves. 

  • Start by sliding down a wall
  • Come to a sitting position
  • Keep your knees at a 90-degree angle
  • Your thighs should be parallel to the ground 
  • Keep your back straight
  • Hold this position

You can challenge your kids to see who can hold the position longer, to make it more interesting and exciting. 

9) Jumping jacks

Your kid will definitely love you for introducing this exercise to them, even more, if you do it with them. It's important to do this full-body workout properly.

  • Start by standing tall with arms at your sides
  • Bend your knees slightly and jump
  • While jumping, spread your legs shoulder-width apart
  • And stretch your arms out, over your head
  • Repeat these jumps at a steady rhythm

Face eye to eye to make it more fun!

10) Yoga exercises

Yoga is best for building mental and physical strength in you and your kids. It is one of the best forms of exercise to incorporate into your children's life. Some of the poses like butterfly pose, lotus pose, child's pose, cobra pose, etc., are not only kid-friendly but it is also effective for adults. These poses and exercises can easily be done at home!

Instilling fitness and healthy habits early can develop a positive mindset to lead a healthy lifestyle. Make sure to start easy and be patient with your kids. Most importantly, remember to have fun, everything else will work out! 

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