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What is the core?
o The core is our abdominal and lower back muscles. The core enables us to sit, stand, bend over, pick things up, walk, and run. By strengthening the core, it also helps improve your balance and stability. The exercises that are provided below are exercises to help strengthen the core. **Make sure to engage your core throughout the entire exercise**
What are some core exercises?
o Bridges: Lying on their back with their knees bent and hands flat on the floor, have them push their hands into the mat and bring their butt off the floor slowly. Hold for 10 seconds and slowly go back to the floor. Perform 10 bridges. If you find that this exercise is too easy for them, you have have them perform the bridge but then lift one leg and hold. Then repeat on other leg.
o Crab walking: Starting in sitting with their butt on the floor with his/her hand behind him and knees bent. Have them lift their butt off the floor and walk across the room on his/her hands and feet. You can make this into a game by having them cross the room to get a puzzle or game piece making sure their butt does not touch the floor until all the pieces have been picked up. After all the pieces have been collected, the game can then be played. Have them play the game on their stomach to further increase core strength. Another fun thing to do is for you to do the crab walking with them and compete against them! Or you can ABC push ups by staying in crab position (like in picture). Have them take one arm and touch their opposite shoulder while saying their ABC's.
o Dead bug: Lying on their back with hands above their head touching the floor and legs straight out. Have them raise one leg straight to the ceiling slowly and then the opposite arm to the ceiling slowly at the same time. Hold for 5 seconds then slowly back to starting position and then repeat on other side. Perform 10 on each side.
o Double knees to chest: While lying on the floor, have their hands down flat on the mat. Then have them slowly move both legs up to chest. Repeat 10 times, almost touching the mat. To make this activity more fun, tell them that they need to become a meatball!
o Leg Lifts: Have your child lying on the floor with their hands at their side and legs straight out. Have them lift their legs off the floor slowly towards the ceiling. (Start off lifting your feet off the floor 10 inches and progressing to lifting higher. Also, make sure you engage your core) Perform 10 times.
o Lying down on back propped up on elbows and kicking a ball with feet: While lying on the ground, have them sit up on his elbows and tuck his knees to his chest. Roll a medium to large size softer ball to them and have them kick it back to you. Throw the ball 10 times and don’t allow his legs to touch the ground until all 10 throws are accomplished.
o Bicycle sit ups: Have your child start on their back with their knees bent and hands behind their head. Have your child slowly lift one knee up towards their head and hit that knee with their opposite elbow. Switch sides. Perform 10 on each leg.
o Snake curl ups/"Climb Up The Mountain": This activity can make sit ups more fun! Have them start in the sit up position with their knees bent, feet flat on the floor, and hands on their thighs (a way to make this activity harder is to have them cross their arms on their chest so they can’t use their legs or clothes to pull up). Place a beanbag or small pillow in-between their knees. The “snake” will curl up in response to the music from the snake charmer (you!). You can hum your own tune. Make sure your child performs this slowly going up and slowly going down. Hold for a 10 seconds. Then switch positions with them and have your child be the snake charmer!
o High kneeling activities: While on high knees (butt off the ground with both knees in contact to the ground), have them lean up against the couch, etc. You can have them color a picture, play games, or play with toys.
o Half kneeling while rolling a ball or playing catch- Start off on high knees (butt off the ground with both knees in contact to the ground), then have them bring one leg up in front with the foot and knee facing forward, making sure their butt is not touching anything. Roll a medium to large size ball to them and have them stop it. Then have him roll it back to you with their hands pushing from the top of the ball. Repeat with their other leg in front of them. Roll ball 10 times to each side. OR if you don’t have a larger ball, you can always play catch in this position throwing ball 10 times and switching legs.
o ABC push-ups: While in the push up position, have them tap their left shoulder with right hand, then right shoulder with left hand, etc. as you recite the alphabet.
o Couch push-ups or games: Have the child on their belly on a couch, perpendicular to the length of the couch, with their upper body and hands on the floor. You can have them perform ABC push-ups or play a game in this position.
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