Safe and Easy, but Effective Bodyweight Exercises for Kids

While strength training can be injurious to young-aged children, your children still need to maintain a healthy weight. Unfortunately, eating unhealthily, playing with toys or spending all their free time on video games will just do the opposite. But that doesn’t imply that you deny your kid a chance to grow happily. Your children can still continue playing video games, eating their favorite foods and studying without risking any overweight-related issues such as obesity and more. Read more at body weight What they are required to do is, perform a variety of bodyweight exercises.

Why bodyweight exercises

Compared to equipment-based workouts, body exercises have been proven to be efficient and safe for kids regardless of age or size. Moreover, they don’t require the use of any fitness machine. These exercises will not only help your kids maintain a healthy weight but also gain strength they need to perform well in other physical activities such as sports and more.

Here are five best bodyweight exercises for kids

  1. Push-ups

Pushups are among the best bodyweight exercises that aim to strengthen the upper body of children. This workout aims at strengthening the muscles in your child’s chest, shoulders as well as forearms. To perform this exercises, make your child lie facing down on the mat.

Make sure that his or her body is straight from head to feet. His or her palms should be flat on the mat and shoulder-width distance apart. At this position, tell him or her to push his body off the ground using his or her hands until both arms are fully extended. They can then lower their body to the ground by bending their elbow until their chests graze the mat then push their body up again. He or she should perform about three sets of ten repetitions.

  1. Sit ups

Sit ups helps improve your kid’s balance and strength by working on a variety of muscles in your kid’s abs and core. They also help to improve their postures making it easy for them to perform well in sports and other activities.

Have them lie facing up with their knees slightly bent. Let your kid place his or her fingertips behind his or her ears. With their shoulder blades pulled back and both elbows out to their sides, tell your child or kids to tighten their abs and raise their body off the mat and towards their knees and then back to their initial position. Let them start with two sets of eight reps.

  1. Squats

Your kids need stronger legs to maintain a better posture and to perform a variety of sporty activities with much ease, and nothing can help them achieve these much better than squats exercise. Let your child begin in a standing position with his or her legs widened about hip-width distance. Tell him or her to slowly bend his or her knees until his or her thighs become parallel with the floor. Next, ask him or her to stand up. Let your kid do two sets of 8 repetitions.

  1. Superman exercise

Superman workout is one of the easiest and fun, but effective bodyweight exercise for kids. This exercise will help strengthen the muscles in their upper as well as lower back. Moreover, they target the gluteus and hamstring muscles. To perform this exercise, tell your kid to lie facing down on the mat with his or her arms extended on the front.

He or she can then proceed to raise his or her left leg and right arm some inches off the mat, hold the position and then get back to the starting position. Next, your kid should lift his or her right leg and left arm off of the mat, hold a few seconds and then back. He or she should aim for about eight repetitions of this exercise.

More tips

  • Make the exercises fun – Remember, kids, like to play. So, make these workouts fun as possible. You can add some music, laughs or anything they find interesting.
  • Don’t force your kid to perform the exercises if he or she doesn’t want to. Instead, tell him or her the benefits.
  • Let them do this exercises regularly – Your kids won’t help by performing these exercises once a week. Let them exercise at least 2 to 3 times a week.


These four exercises will help your kids build muscles, develop healthy bones as well as joints. However, they require a proper workout plan and supervision. Ensure you’ve created a program that doesn’t conflict with their daily tasks and play time. Last, but not least, let them have fun as much as possible.


4 Easy Ways to Improve Your Child’s Diet (Bonus: Oatmeal Recipe)

Making sure your child eat a healthy diet is important. After all, children need the right nutrients to ensure that they are healthy and growing the way that they should. It is easy to get busy and let proper nutrition slide for foods that are ready fast without taking a lot of work. The good news is you can get back on track and start improving your child’s diet. Here are easy ways to Improve your child’s diet. Note, if you are a mother, check out flat belly diets website.

1. Realize Their Appetites Can Fluctuate

First, when you are trying to improve your child’s diet, you need to understand that children’s tastes can vary from time to time. While they may eat a lot while they are babies, as they develop into older toddlers, they may not want to eat so much all the time because they are not growing quite as fast anymore. Try to realize when they have an absent appetite and avoid forcing your child to eat when this occurs. They will eat when they are hungry. Just make sure they have healthy options when they do get hungry.

2. Keep Trying

Another tip that will help you to improve your child’s diet is to keep trying, even when they decide to refuse foods. Do not label your child as a picky eater. Many people do this and give up too soon. Usually, it takes several times of introducing a child to new types of food before they will accept it. If you give up too soon, you will miss the opportunity of getting them to eat something that is healthy and new. Keep offering foods, even though it does take some patience on your part.

3. Allow Kids to Help Out with the Cooking

As you are working to get your children to eat healthier, it is an excellent idea to allow them to help out with the cooking. Make cooking a family affair where everyone is involved. Kids can get involved with age-appropriate tasks, such as measuring, stirring, and more. They will feel proud that they were able to help out, which means they are more likely to eat the dishes that they make. It also helps them to learn more about healthy cooking while they are young so that they will develop good habits for the future.

4. Stop Serving Unhealthy Foods

To get kids eating a healthier diet, stop serving unhealthy foods in your home. Stop serving sweetened drinks, processed meats, candy, and other processed foods. Instead, start focusing on making only healthy foods. When you eliminate the unhealthy options altogether, they are more likely to begin eating the healthy foods.

Healthy Blueberry Oatmeal Recipe

One healthy recipe that works wonderfully for children is oatmeal. Add in some blueberries, and it is a sweet and fruity breakfast that is healthy too.

What You will Need:

2 cups of water

2 cups of skim milk

2 cups of old fashioned oats

1 cup of blueberries, fresh or frozen

1 teaspoon of cinnamon

¼ teaspoon of nutmeg

Sugar to taste

How to Make It:

In the saucepan, bring water and milk to a boil. Add blueberries to the pan, as you are heating the liquid. Once the liquid comes to a boil, add in the oats. Cook for 5-7 minutes, making sure to stir on a regular basis, so it does not stick to the bottom of the pan. Once oats are tender, remove from heat. Mix in cinnamon and nutmeg. Add sugar to taste and then serve warm.



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