Exercise for the Kids - and Mom! Part 2

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Exercise for the Kids - and Mom! Part 2

We're back with more exercise for the kids, and mom! This month we will give you a littel "routine" that you can do with your little one or ones! You can follow these 2 or 3 times a week if you like. The Chicken Dance - One of Elmo's favorites!This little fun dance can get the heart rate going and hit those thigh muscles. If you aren't familiar with the chicken dance you flap your arms like a chicken and go down into the squatting position while wriggling your backside at the same time. This works even better if you have the music. Toe Touches - Here, you are just trying to get the child to learn flexibilty and some balance. While bending at the waist with the legs straight, touch the toes with your fingers. Cross-over toe touches - Same as toe touches but with one foot crossed over the other. This helps with aiding the child learn balance. Bent-knee situps - Fairly self explanitory. However, we are aiming for fun during fitness so if they don't complete a good situp, no big deal. We are developing a love for thejoy of exercise, we don't want to be an Army drill instructor. Knees on the floor push-ups - Also know as a women's push-up (no offense to the women). Starting position is with knees and hands on the floor and elbows locked so the arms are straight out making our torso parallel to the floor. Bending at the elbow lower the chest and chin to the floor and gently touch the floor. Press back up for 1 "rep." Follow the Leader - Follow the leader is broken down into four different movements and done for "1 lap" each. One lap can constitute 1 lap around the house, around the ball field or around the back yard - you decide! Skipping - Pretty self explanitory. Good for aerobic conditioning. The Neil Armstrong - Also called moon walking. In the exercise world we call this one the walking lunge. Taking l-o-n-g strides make sure you bend deeply at the knee as you "walk" on the moon! You can even create NASA-like conversation as you explore in near zero gravity! The Bunny Hop - Not to be confused with the typical line dance! Now, get those arms up in the bunny position, wrinkle that nose and hop! BUT, not forward but out to the left and then back out to the right and repeat. Guaranteed to raise the aerobic levels! Backward Walk - Pretty basic and simple. Walk backward and pump those arms in an exagerated manner. Vary the spped at which you walk and keep those arms moving! The inverted Bicycle - Down on the floor and on your backs. Lie flat and lift both legs upward. Raise your hips off the floor and support your weight on your shoulders by placing one hand on each side of your waist. Extend both legs vertically. Bend your legs alternately in bicycle fashion. Breath normally throughout the exercise. However, remember that the key here is to have fun. Introduce them slowly to the world of exercise and as the Bible says:" Train up a child in the way he should go, And when he is old he will not depart from it." Proverbs 22:6

Here is a wonderful exercise program, downloadable for free from the American Councel of Fitness http://www.acefitness.org/ofk/youthfitness/default.aspx