Exercises
for Ages 3-12
The following program is especially designed for 3-12 year old children. It can be done anytime and anywhere.
Do it at least a couple of times a week, preferably every day! Ask your friends and parents to join you.
Ready - here we go:
STRETCH OUT
Make yourself as big as possible, stretch out & up as much as you can
without jumping:
Make yourself as small as possible: Put your elbows between your knees and kneel down making your back round:
Jog where you're standing for 1-2 minutes:
Squat up and down 10 to 20 times. Keep your upper body straight while doing so:
If you work out with a friend, use this version of the squats. Hold each others hands and go down and up together. As with single squats, do them 10 to 20 times:
Do about 20-50 Jumping Jacks:
Kneel down, then jump up in the air as high as you can for 10 to 20 times:
Stand on one leg, then curl the other one up 10 to 20 times.
Repeat with other leg:
Kneel down on all fours, then kick one leg back for 10 times, repeat with other leg:
Lie down on your back all stretched out. Then raise your toes and hands at the same time and touch them above your belly for 5 to 10 times:
Lie down on your belly all stretched out. From that position, lift your arms and chest from the front, and your legs from the back like you're flying. Hold that flying position briefly. Do it for 5-10 times:
Lie down on your back. Put your feet on the floor in front of you while keeping your back on the floor. Put your hands on on the middle of your upper thighs. From that position, raise up until your hands touch your knees and go back down for about 10 to 20 times:
Lie on your side like on the picture. Keep your feet together. From that position, raise the upper leg as much as you can and back down. Do it for about 10 to 20 times:
Lie on your back, raise your legs up and go around with your toes like you would ride your bike. Do it for about 1 minute:
Hold yourself around your lower thighs and roll up and down for about 5 to 10 times:
Bend forward and hold yourself around your legs. Hold for 10 to 20 seconds. Relax at the same time and take some deep breaths:
Whenever possible, take a walk around the block or in nature with your parents or friends. Do not walk alone, especially where there is any traffic. Ask your parents and they will tell you where you can walk safely. If you cannot walk far away, just walk around your yard or house a couple of times, or walk the stairs in your house up and down 5-10 times:
and our Fitness for Kids Models Tatiana, Rebecca, Taylor and Vaughn
Copyright: Franco Carlotto and Fitness for Kids
Consult your physician before starting any exercise program & exercise on your own risk!
FC and FFK are not responsible for any injuries or other results, which may occur from following these exercises!