Core Strength

Why is it Important?

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Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, and most physical activities depend on stable core muscles. Strong core muscles make it easier to do most physical activities, as weak core muscles can lead to more fatigue, less endurance, and an increase in muscle injuries. Weak core muscles can also leave you susceptible to poor posture and lower back pain.

(Summarized from the Mayo Clinic)

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Core Strengthening for Kids

Core strengthening is essential for the progression of gross and fine motor developmental skills. It is the center of control for everything the body does, so if the core is weak, it’s difficult to balance and perform coordinated movements on both sides of the body. Everyday activities, such as standing with correct posture, sitting upright in a chair, and holding a pencil when seated for writing or using scissors are just a few examples of things that are all influenced by core strength. Naturally, it can be derived that a weak core can contribute to delayed fine and gross motor skill development.

Exercises to Help Improve Kids’ Core Strength

Bridging

Have your child lay on his/her back with knees bent and feet flat on the ground. Have the child push hard through the heels to raise the bottom up off the ground. Be sure the head and shoulders stay on the ground.

Here are some ideas to add to this exercise
- See how long he/she can hold the bridge up
- Have the child lift and lower the hips with control (lift up for a count of 3 and lower for a count of 3)
- Put a ball or pillow between the knees and squeeze it while performing the bridge
- Place something under the feet, such as a small ball or pillow, and try to maintain stability on the item while bridging

Superman

As a way to strengthen the back, have your child lay on his/her stomach on the floor and try to lift both arms and upper chest off of the floor.

Here are some ideas to add to this exercise
- See if your child can lift up his/her legs off the ground and hold it
- Can he/she lift both arms and legs at the same time
- Hand things to your child, having them reach up to retrieve them while lying on the floor
- This exercise can also be done on an exercise ball

Knock Me Over

This exercise can be done seated on a therapy ball or kneeling on both knees. The goal is for the child to maintain stability through the trunk to stay upright. Always be sure there is a soft surface beneath the child so there will come no accidental harm in the case of falls. Start by gently “pushing” the child from behind, first to the left and then the right. Don’t let the child know which way you will be pushing him/her so they have to react on their own against the force. See if you can gradually increase the pressure that it takes to knock them down.

Here are some ideas to add to this exercise
- Have the child in a tall kneeling position on the floor and play catch with balls (stuffed animals, pairs of rolled up socks, etc.) of varying sizes and weights. The heavier the item, the bigger the challenge will be to the core.
- Using a therapy ball to simply sit, or bounce on will strengthen core muscles
- Sitting on a therapy ball with both feet on the ground, slowly raise one leg up off of the floor and try not to tip over. Switch sides. Don’t use hands for support and for an extra challenge, lift the arms over the head.

Plank

Have your child lay on his/her stomach with hands flat on the floor at shoulder level and toes on the ground. Have him/her push up so the weight is on the hands and the arms are straight. Lift the body up off the ground to where the only thing touching the floor are the hands and toes. The plank is held with the body in a neutral position.

Here are some ideas to add to this exercise
- Have your child hold the plank position on his forearms with his/her elbows at 90 degrees instead of up on his/her hands.
- When in plank, can the child lift one leg/arm off the ground
- When in plank, can the child hold opposite arm/leg off of the ground
- Can a small pet, sibling, ball, etc. walk/crawl/roll underneath?

Wheelbarrow Walking

With your child on his/her stomach on the floor, hold the knees (easier) or the ankles (harder), and have him/her walk hands forward 10 steps and backward 10 steps.

Here are some ideas to add to this exercise
- Walk forward to a ball and and put it in a basket with one hand
- Count how long it takes before he/she pulls the legs away
- See if he/she can tap a balloon, keeping it up in the air when walking forward
- Place an object on the child’s back and try to get across the room without it falling off
- For a BIG challenge, try holding the wheelbarrow position in front of a few steps. See if your child can put the right hand up on the first step and then their left. See if they can return their hands to the ground.

Core Strengthening Through Play

While specific core strengthening exercises are very helpful at targeting the correct muscle groups, sometimes a child’s play has equal benefit.

Some ideas for play that will help focus on core muscles include:

Swimming
Negotiating an obstacle course
Climbing up a slide instead of sliding down/climbing ropes/ladders
Swinging on a swing or going up and down on a teeter-totter
Crab walking- forward, backward, sideways
Playing tug of war
Gymnastics stunts

Core Strength Videos

There are many great exercises in the above video. That being said, please don't attempt the one-armed stand! :) Do what you can do!

There are exercises in this video that use a dumbbell weight or gym equipment. You don't need to use a equipment to perform these exercises, but you can pretend you are holding them and work through the movements.

Core Strength

Why is it Important?

Core Strengthening for Kids

Exercises to Help Improve Kids’ Core Strength

Bridging

Have your child lay on his/her back with knees bent and feet flat on the ground. Have the child push hard through the heels to raise the bottom up off the ground. Be sure the head and shoulders stay on the ground.

Here are some ideas to add to this exercise

See how long he/she can hold the bridge up

Have the child lift and lower the hips with control (lift up for a count of 3 and lower for a count of 3)

Put a ball or pillow between the knees and squeeze it while performing the bridge

Place something under the feet, such as a small ball or pillow, and try to maintain stability on the item while bridging

Superman

As a way to strengthen the back, have your child lay on his/her stomach on the floor and try to lift both arms and upper chest off of the floor.

Here are some ideas to add to this exercise

See if your child can lift up his/her legs off the ground and hold it

Can he/she lift both arms and legs at the same time

Hand things to your child, having them reach up to retrieve them while lying on the floor

This exercise can also be done on an exercise ball

Knock Me Over

Here are some ideas to add to this exercise

Have the child in a tall kneeling position on the floor and play catch with balls (stuffed animals, pairs of rolled up socks, etc.) of varying sizes and weights. The heavier the item, the bigger the challenge will be to the core.

Using a therapy ball to simply sit, or bounce on will strengthen core muscles

Sitting on a therapy ball with both feet on the ground, slowly raise one leg up off of the floor and try not to tip over. Switch sides. Don’t use hands for support and for an extra challenge, lift the arms over the head.

Plank

Here are some ideas to add to this exercise

Have your child hold the plank position on his forearms with his/her elbows at 90 degrees instead of up on his/her hands.

When in plank, can the child lift one leg/arm off the ground

When in plank, can the child hold opposite arm/leg off of the ground

Can a small pet, sibling, ball, etc. walk/crawl/roll underneath?

Wheelbarrow Walking

With your child on his/her stomach on the floor, hold the knees (easier) or the ankles (harder), and have him/her walk hands forward 10 steps and backward 10 steps.

Here are some ideas to add to this exercise

Walk forward to a ball and and put it in a basket with one hand

Count how long it takes before he/she pulls the legs away

See if he/she can tap a balloon, keeping it up in the air when walking forward

Place an object on the child’s back and try to get across the room without it falling off

For a BIG challenge, try holding the wheelbarrow position in front of a few steps. See if your child can put the right hand up on the first step and then their left. See if they can return their hands to the ground.

Core Strengthening Through Play

While specific core strengthening exercises are very helpful at targeting the correct muscle groups, sometimes a child’s play has equal benefit.

Some ideas for play that will help focus on core muscles include:

Swimming

Negotiating an obstacle course

Climbing up a slide instead of sliding down/climbing ropes/ladders

Swinging on a swing or going up and down on a teeter-totter

Crab walking- forward, backward, sideways

Playing tug of war

Gymnastics stunts

Core Strength Videos

See more core strength ideas in the Video: Core-Full Body & Guided Dance Workouts tab on the left side of the page.