daily mover!
Here are some exercises that we like to use in the gym! You will see these exercises in many of the different warm ups that students participate in. Here is how to do them properly:
SUPERMAN/ SUPERGIRL! - BACK EXTENSIONS
These are a good exercise to develop lower back and core strength. Laying on your stomach with your arms extended, lift your chest and arms off the ground, pushing your hips into the ground. It looks like a flying superman or supergirl! If you want an extra challenge lift your upper body and your lower body only keeping your stomach and hips in contact with the ground.
ELEVATOR PLANK
This is a tough one! Start in a low plank position, straighten your arms and transition to a high plank. Lower yourself back down carefully to a low plank one arm at a time, then repeat! Do not slam your elbows, rather carefully lower onto your forearms.
CRAB TOE TOUCHES
This is another "opposite" activity. Students start in a crab position with their buns off the floor. Students lift their opposite foot in the air and touch it with their opposite hand. Switch hands and feet and keep going! Great for shoulder, core, and triceps endurance.
BEAR CRAWL
Bear crawls are good way to work on upper body endurance and core strength. While on all fours, move forwards with one foot and the opposite hand. Switch the foot and hand you are using, making sure they are opposite of one another in a crawling pattern. How long can you bear crawl?
TWIST JUMPS
This is exercise for core strength and cardiovascular endurance. While doing a jump, the upper body twists in one direction and the lower body twists in the opposite. Quickly jump and twist the other way and keep the movement going, back and forth!
CRAB WALK
This is a whole body exercise that really works the triceps and shoulder muscles. You can go backwards / forwards or sideways! Keep your buns raised off the floor while you "crab walk" around your house. See if you can crab walk continuously for 30 seconds!
CROSS-COUNTRY SKIERS / SKIER JUMPS.
Cross-country skiers or skier jumps are another cardiovascular exercise that use contralateral skills (the arm and leg need to move opposite to one another). A common mistake is to have feet land at different times (pitter-patter) or to use the same arm and leg. Start slow and speed up once you have found the rhythm.
PLANK
This is an isometric core exercise. This exercise is measured by time and not repetitions. Try to keep your head and back straight, sometimes people like to "sag" their bodies or lift their buns to the sky! How long can you hold your plank?
SIT-UPS
Sit ups are a core exercise. Students lay on their backs with their knees bent and feet on the floor. They then raise themselves to a sitting position, tap their knees, and lower themselves back down. A common mistake kids make is to grab their legs and pull themselves up. Using a little bit of arm swing for momentum is acceptable but don't get carried away. This takes practice!
PUSH UPS
Push ups are one of the best upper body exercises that require no equipment! Keep your back straight and lower yourself with your arms, keeping elbows out (should look like a "box" from the front), then push back up to starting postion. Many kids have a hard time keeping their bodies straight. It takes practice and body control.
BURPEES
Burpees are a full body exercise that build strength and cardiovascular endurance. Looking for a challenge? Try to do a burpee exercise ladder. Do 10 burpees, take a rest, do 9 burpees, rest, 8 burpees rest, all the way down to 1. See how long it takes you to get down the exercise ladder. Try to beat your score or challenge someone else!
Verbal cues: down - out - in - up!
Verbal cues: down - out - in - up!