Core strength is important for a child’s physical development. It helps kids move, sit, and perform daily activities with ease.
Strong core muscles support both large movements, like running and jumping, and small ones, like writing or tying shoes.
Today, many kids spend a lot of time on screens. That’s why it’s important to focus on fun exercises that build core strength.
In this article, I will give you details about core exercises. So, take a small tour with me.
How Core Strength Develops in Children
You might be curious about how this really develops in kids. Let me explain simply.
Core strength develops gradually as children grow by doing physical activities. Let me tell you by age-wise.
Core Development in Babies
It began in their early months of life.
Tummy time, where babies are placed on their stomachs, is one of the first activities that builds core muscles.
As babies lift their heads, roll over, and reach for objects, they strengthen their neck, back, and abdominal muscles.
These early movements laid the foundation for sitting up and crawling.
Core Development in Toddlers and Preschoolers
As toddlers walk, run, and climb, their core muscles keep developing.
Activities like crawling, side-sitting, and playing on uneven surfaces help strengthen their core.
Preschoolers engage in more dynamic movements, such as jumping, hopping, and balancing, that help continue their core stability.
At this stage, core strength helps them sit up during drawing or playing at a table.
Core Strength in School-Age Children
If I talk about school age, core strength plays an even more significant role in their daily lives.
It helps them with playground activities like climbing and swinging. It also helps them to sit comfortably at a desk for extended periods.
Strong core muscles help kids sit up straight for learning and writing. They also help with balance and coordination for sports and play.
Benefits of Core Exercises for Kids
Core exercises have many benefits for children’s development. Here are some key benefits of core exercises:
Improve Fine Motor Skills
A strong core helps kids with fine motor skills like writing, drawing, and using scissors.
They can sit up straight and focus better when their core is stable. This makes it easier for their hands to move freely and accurately.
Research shows that core exercises can help improve fine motor skills.
Source: Correlation between Core Muscle Strength and Handwriting Speed
Improve Gross Motor Coordination and Balance
Core exercises boost gross motor skills by improving balance and coordination.
After all, balance and coordination are the foundation of all physical skills.
Activities that engage the core, like crawling, jumping, and climbing, help kids learn to control their movements.
Better Posture and Breathing for Focus in School
Core strength is important for good posture.
Strong core muscles help kids sit properly, which is key for learning.
Good posture also helps with breathing and getting more oxygen to reach the brain. This can improve focus and attention in class.
Fun Core Strengthening Exercises for Kids
I hope you get a clear idea about core exercises. Now, let me tell you some practical exercises that your kids can do at home.
Core Exercises Requiring a Partner or Equipment
Wheelbarrow Walk
The Wheelbarrow Walk is a playful exercise that strengthens your child’s core and arms.
In this activity, one child walks on their hands while another supports their legs.
How to Do It:
- Your child starts on hands and knees.
- Stand behind and lift their ankles.
- Encourage them to walk forward on their hands.
- Keep their body straight and avoid twisting.
This exercise helps in shoulder strength.
Twister Game
The Twister Game is a fun way to help strengthen your kids core.
Kids twist and stretch their bodies as they reach to place their hands and feet on different colors. This helps them become more aware of their bodies and engage their core muscles.
How to Do It:
- Lay out the Twister mat.
- Spin the spinner and call out a color and body part (e.g., “Right hand on red!”).
- Players place the specified body part on the correct color.
- Continue taking turns until someone falls.
Sitting and Bouncing on a Therapy Ball
Sitting and bouncing on a therapy ball is the best way for kids to work their core muscles and improve balance and coordination.
As they gently bounce on the ball, they engage their core muscles to help keep themselves steady.
How to Do It:
- Have your child sit on a therapy ball with feet flat on the ground.
- Encourage them to gently bounce up and down.
- You can have them rock side to side or forward and backwards.
- Make sure they keep their back straight and shoulders relaxed.
Tip: Supervise your child to ensure they maintain balance and safety.
Bouncing on a Hop Ball
Bouncing on a hop ball is an active way for kids to build core strength and balance.
As they bounce around, they use their legs and core to stay steady, making it a great workout!
How to Do It:
- Choose a hop ball that’s the right size for your child.
- Have them sit on the ball with feet on the ground.
- Encourage them to use their legs to push off the ground and bounce.
- They can move around while bouncing, focusing on keeping their balance.
Swinging
I love watching kids swing at the playground. It brings back memories.
As kids move back and forth, their core muscles work to keep them balanced.
How to Do It:
- Have your child sit on a swing, holding onto the ropes or chains.
- Push them gently to start swinging or let them use their legs to gain momentum.
- Encourage them to keep their body upright and use their core to maintain balance.
- You can also encourage them to try different swinging styles (e.g., twisting or side-to-side).
This activity improves sensory processing skills.
Tip: Add a challenge by asking kids to swing with one leg extended or to try standing on the swing (with supervision!).
Balloon Kicks in a Crab Walk Position
Kids really enjoy playing balloon kicks! In this activity, they get into a crab walk position and kick a balloon.
This fun challenge engages their arms and legs while strengthening their core.
How to Do It:
- Have your child get into a crab walk position (hands and feet on the floor, belly facing up).
- Place a balloon or lightweight ball in front of them.
- Encourage them to kick the balloon using their legs while keeping their core engaged.
- They can try to keep the balloon in the air for as long as possible!
Tip: Use a punch balloon or a balloon on a string for added fun and motivation.
Scooter on Belly
Kids love scooting around on their bellies!
Scootering on the belly allows kids to move around using their arms, promoting core stability as they lift their legs off the ground.
How to Do It:
- Have your child lie on their stomach on a scooter board.
- Instruct them to use their hands to push themselves forward while keeping their feet off the ground.
- Encourage them to keep their body straight and avoid twisting.
This exercise builds upper body strength, core stability, and coordination.
Stickers on Shoes
Stickers on shoes is a fun way for kids to practice balance. They reach down to grab stickers from their shoes while trying to stay stable.
This activity helps them get better at coordinating their movements.
How to Do It:
- Place several stickers on the tops of each shoe (5 stickers on each).
- Have your child stand and take one sticker from their left foot, then their right foot, alternating back and forth.
- Encourage them to balance on one leg while they reach for the stickers.
Tip: Use colorful or fun stickers to keep the interest.
Core Exercises That Don’t Require Equipment
Superman
Kids love superheroes. This reminds me of my childhood when I played Batman and Superman. And who doesn’t want to fly?
The Superman exercise is a great way for kids to strengthen their back and core muscles while having fun pretending to fly.
How to Do It:
- Have your child lie face down on the floor with arms stretched out in front and legs straight behind.
- Instruct them to lift their arms, chest, and legs off the ground simultaneously, keeping their head aligned with the spine.
- Hold the position for a few seconds before gently lowering back down.
This helps to improve important skills.
Military Crawl
The Military Crawl is an engaging exercise that promotes upper-body coordination.
In this exercise, kids mimic the movement of crawling like soldiers, which also helps improve their overall body awareness.
How to Do It:
- Have your child lie on their stomach with their arms extended in front.
- Instruct them to use their elbows to pull themselves forward while keeping their belly off the ground.
- Encourage them to alternate their arms and move in a slow, controlled manner.
Crab Walk
The Crab Walk is a playful exercise that engages multiple muscle groups.
Kids take on the position of a crab, lifting their body off the ground and using their hands and feet to move.
How to Do It:
- Have your child sit on the floor with their hands behind them and feet flat on the ground.
- Instruct them to lift their hips off the ground, keeping their belly facing up.
- Encourage them to walk sideways or backward using their hands and feet.
Bear Walk
The Bear Walk is a fun way for kids to strengthen their core and improve coordination.
In this exercise, children move on all fours, mimicking the movement of a bear.
How to Do It:
- Have your child get on all fours with their hands under their shoulders and knees under their hips.
- Instruct them to lift their knees off the ground, keeping their back straight and their bottom in the air.
- Encourage them to walk forward using opposite hand and foot (right hand with left foot, and vice versa).
Tip: Tell your child to make bear sounds as they walk for extra fun
Leg Scissors
Leg Scissors is a dynamic exercise that strengthens the abdominal muscles while improving coordination.
In this exercise, kids lift their legs and cross them over each other, resembling a pair of scissors.
How to Do It:
- Have your child sit on the floor with their legs extended straight in front of them.
- Instruct them to lean back slightly on their hands for support.
- Encourage them to lift both legs off the ground and cross them over and under each other in a scissor-like motion.
Tip: Set a timer and see how many leg scissors they can do in one minute to add an element of fun and challenge!
Vertical Surface Activities
Vertical Surface Activities are simple tasks compared to other exercises I told you about.
These activities involve using a wall or an easel, making them fun and interactive.
How to Do It:
- Have your child engage in activities like drawing, coloring, or playing with magnets on a vertical surface.
- Encourage them to reach up and down to strengthen their core and shoulder muscles.
These activities improve things that are essential for fine motor tasks.
Tip: Use colorful chalk or markers to make drawing on a vertical surface even more exciting!
Prone Activities (Tummy Time)
Prone Activities, or Tummy Time, are essential for developing core strength in children of all ages.
This exercise allows kids to strengthen their back, neck, and abdominal muscles while having fun on their bellies. As we discussed in the core exercise part, let’s move to the next.
Core Strength Deficits In Kids And How to Address It
Signs of Weak Core Strength
Recognizing signs of weak core strength early can help parents and educators take action to support a child’s development. Let me tell you some common indicators:
- Poor Posture: Slouching or difficulty sitting upright for extended periods.
- Fatigue During Activities: Tiring easily during physical play or school tasks.
- Difficulty with Fine Motor Skills: Struggling with tasks like writing, cutting, or drawing.
- Balance Issues: Trouble balancing during play, such as falling easily when running or playing games.
- Limited Engagement in Physical Activities: Avoiding activities that require movement or coordination.
Strategies for Parents and Educators
If you found any signs that I mentioned. You can help your kids; as a formal teacher and mother, let me give you some practical tips.
Include Movement into Daily Routines
Movement is essential for building core strength. Look for opportunities to weave physical activities into everyday tasks.
You can simply walk with them on a daily basis for physical movements.
Encourage Active Sitting
Sitting doesn’t have to be a passive activity. Consider these tools to promote active sitting at home or in the classroom:
- Stability Balls: Kids can sit on stability balls to engage their core while learning.
- Wobble Cushions: These cushions promote small movements, helping kids stay focused and active.
Monitor and Manage Screen Time
Excessive screen time can lead to a sedentary lifestyle. Here are some tips to balance it:
- Set Limits: Establish clear rules for screen time and encourage breaks for physical activity. For instance, after every hour of screen time, have a 10-minute active break.
- Engage in Screen-Free Activities: Create a list of fun, non-screen activities (like playing outside or crafting) to encourage more active playtime.
Model Core-Strengthening Activities Together
Kids are more likely to engage in physical activity if they see their parents or educators participating. Here’s how to lead by example:
Family Fitness
Designate a day each week for family fitness activities, such as biking, hiking, or playing sports together.
Fun Challenges
Turn exercises into fun challenges, like who can hold a plank the longest or do the most animal walks.
This not only strengthens core muscles but also builds camaraderie and motivation.
Occupational Therapy and Core Strength Interventions
Occupational therapy can be an effective intervention for children struggling with core strength deficits. Here’s how it works:
Assessment
An occupational therapist will evaluate the child’s physical abilities and identify specific core strength issues.
Individualized Programs
Therapists create made exercise programs focusing on developing core strength and stability.
Fun Techniques
Activities often include games and playful exercises that keep children motivated while addressing their needs.
Education for Parents and Teachers
Therapists provide guidance and resources to help parents and educators incorporate core-strengthening strategies into everyday activities.
After all, it’s our responsibility to help our kids grow the best way.
Conclusion
Core exercises are important for children’s development. A strong core helps with balance, coordination, and posture. It also supports better focus in school.
You can easily include fun exercises in their daily routines. Watch for signs of weak core strength and take action when needed.
If I missed something, I would love to hear from you.
I’m a former teacher (and mother of Two Childs) with a background in child development. Here to help you with play-based learning activities for kids. ( Check my Next startup Cledemy.Com)