Traverse monkey bars to do modified “pull-ups,” or offer to push your friends on the swings to build arm muscle. Hops, skips, and lunges all use your body weight to train your leg muscles. Climbing, whether at a rock wall on the playground, is a great workout for your arm and leg muscles.
Keep your butt down, even with your shoulders. Keep your back straight. Your hands should be shoulder-width apart. However, the further apart they get the more you work out your chest muscles. The closer together your hands are the more you’ll work your arm muscles.
Keep your feet on the ground the entire time, and try to keep your shoulders lined up with your partner’s. Focus on using the muscles around your stomach, your abs, to pull you up each time. [4] X Research source
Bear crawl: With your hands and feet on the ground, stick your butt high in the air and run forward on all fours. You’ll be surprised how quickly you get tired – many football and rugby teams still do this for strength conditioning. [5] X Research source Crab walk: Sit on the floor with your knees bent and your feet and hands on the ground. Lift your butt and walk forward, backward, or side to side to exercise your arms, abs, and thighs. Burpee: Jump forward with both feet. When you land, get down and do one push-up. Then get up quickly and leap forward again. Moon lunges: While they look slow, these are great hip and leg building exercises. Take the biggest step forward you can with your right foot, then lower your left knee and your butt slowly towards the ground. Stand up and repeat with your left leg. [6] X Research source
It is often easiest to keep your hands underneath your butt for balance. Make a “Work-out Spelling Bee” by challenging friends to spell words with your legs. Not only does spelling count, but you have to get through the word as well.
Stand on one end of the band with your right foot and hold the other in your right hand. Keep your elbow in the same place and pull the band up towards your chest with your hand. Do ten, then switch hands. Hold an end of the band in each hand. Stand on the center of the band with both feet, legs shoulder-width apart. With your arms wide apart (like you were surrendering), push the ends of the band up to the sky. Keep your knees slightly bent. Hold an end of the band in your right hand and step on the other end with your left foot. Keeping your back straight, twist at the hips towards you left foot as if you were trying to touch your toes with your right hand. Twist back out and pull the band high up to the right side of your body. Think of doing a classic “disco dance,” or pulling the cord to start a lawnmower.
Make sure you take time to rest. Your body needs time recover after a workout, so don’t exercise the same muscles two days in a row. [7] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Small weights, ranging from 1-5lbs, can be safely substituted for resistance bands in younger children. Body weight exercises are much better for younger kids. You can still build muscle without injuring yourself.
Beginning body odor Acne Beginning to grow body hair (males) Shoulders widening, chest growing (males) Begin to develop breasts (females)[10] X Research source
A “rep” is when you do an exercise once. Aim for 8-12 reps A “set” is a collection of reps. After one set, rest for 1-2 minutes before continuing. Aim for 3-5 sets of each exercise.
Bench Press Shoulder Press Squats Deadlifts Rows[14] X Research source
Work out on non-consecutive days so that you get a rest in between each session. Hour-long workouts allow you to focus on your technique without getting too tired to pay attention to form.
Keep your back straight. Your lower back should never bend while lifting weights. To avoid it, focus on keeping your chest puffed slightly up and your shoulder blades back. Never fully extend your joints. Instead, push the lift until your joint is just slightly bent before returning to rest position. [17] X Research source If you feel pain, stop. “No pain, no gain” is a myth – while an exercise should be difficult, sharp pain in your muscles or joints means you are doing something incorrectly.
Turkey or chicken sandwich Trail mix Peanut butter and jelly Protein, granola, or fruit & nut bars. [18] X Research source
A good, balanced diet mixes in protein (chicken, fish, eggs), complex carbs (oatmeal, sweet potatoes, beans, whole wheat) and fruits and vegetables every day. A good diet will fuel your body and help you make the most of your workouts. Never use steroids to supplement your workout, as these “methods” of gaining muscle can create health problems for years to come. [19] X Research source
Make a distinction between increasing muscle strength and “bulking up. ” Talk to them about the benefits of having lean muscles such as a healthy weight, improved performance in sports, and higher self-esteem. Let them know that it is impossible to “bulk up” a lot of muscle before puberty. [22] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
If a child is ready to play organized sports, they are generally ready to start a strength program.
Make a distinction between increasing muscle strength and “bulking up” with your child by talking to them about the benefits of having lean, strong muscles, such as a healthy weight, improved performance in sports, and higher self-esteem. [24] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Keeping your back (spine) aligned. Your lower back should never bend forward or backward to make a stretch easier. Focus on keeping your chest up and shoulder blades back so your back is flat. Never “hyperextend” a joint. Hyperextension is when you bend a joint slightly the opposite direction as it is supposed to, like straightening your knees so much that your legs curve backward. [25] X Research source Work on healthy running form. Good runners keep their backs straight, land in the middle of their feet (not on their heels) and take medium sized, quick strides instead of long steps. [26] X Research source
