Exercising with kids can be fun and beneficial for the whole family. Discover 27 easy exercises that promote physical health, bonding, and joy.
Let’s get moving!
Warm-Up Exercises
Jumping Jacks
Description: Jumping jacks are a simple and effective way to get your heart rate up and prepare your body for exercise.
- How to Do It:
- Stand with your feet together and your hands at your sides.
- Jump up, spreading your legs shoulder-width apart while raising your arms overhead.
- Jump again to return to the starting position.
- Benefits:
- Increases cardiovascular endurance
- Improves coordination
- Fun and engaging for kids
Arm Circles
Description: Arm circles are great for warming up the upper body and improving shoulder mobility.
- How to Do It:
- Stand with your feet shoulder-width apart and extend your arms out to the sides.
- Make small circles with your arms, gradually increasing the size of the circles.
- Reverse the direction of the circles after 30 seconds.
- Benefits:
- Enhances shoulder flexibility
- Warms up the upper body
- Simple and easy for kids of all ages
High Knees
Description: High knees are an excellent way to warm up your legs and get your heart pumping.
- How to Do It:
- Stand with your feet hip-width apart.
- Lift one knee toward your chest while hopping on the opposite foot.
- Quickly switch legs, lifting the other knee toward your chest.
- Continue alternating knees at a rapid pace.
- Benefits:
- Boosts cardiovascular health
- Strengthens leg muscles
- Improves coordination and agility
These warm-up exercises are a great way to start your workout routine with your kids. They are simple, fun, and effective in preparing the body for more intense physical activity.
Cardio Workouts
Dancing
Description: Dancing to your favorite songs is a fun and energetic way to get moving and enjoy some family time.
- How to Do It:
- Choose upbeat music that everyone enjoys.
- Clear a space in your living room or backyard.
- Dance freely, letting each family member show off their best moves.
- Benefits:
- Increases cardiovascular fitness
- Improves rhythm and coordination
- Boosts mood and energy levels
Running in Place
Description: Running in place is a convenient cardio exercise that you can do anywhere, anytime.
- How to Do It:
- Stand with your feet hip-width apart.
- Begin running on the spot, lifting your knees high and pumping your arms.
- Maintain a steady pace for 1-2 minutes, rest, and repeat.
- Benefits:
- Enhances cardiovascular endurance
- Strengthens leg muscles
- Can be done indoors or outdoors
Skipping
Description: Skipping is a playful and effective cardio workout that kids love.
- How to Do It:
- Hold a jump rope with both hands, arms at your sides.
- Swing the rope over your head and jump as it passes under your feet.
- Continue skipping at a comfortable pace, gradually increasing speed and duration.
- Benefits:
- Improves cardiovascular health
- Enhances coordination and timing
- Fun and engaging for children
Animal Walks
Description: Animal walks combine exercise with imaginative play, making them a hit with kids.
- Bear Crawl:
- Get on all fours with hands and feet on the ground.
- Move forward, keeping your knees off the ground and alternating hand and foot movements.
- Crab Walk:
- Sit on the ground with your hands behind you and your feet flat on the floor.
- Lift your hips off the ground and walk backward or forward using your hands and feet.
- Benefits:
- Provides a full-body workout
- Enhances imagination and creativity
- Encourages active play
These cardio workouts are perfect for keeping kids engaged while boosting their heart health. Incorporate these exercises into your routine to enjoy fun and active family time together.
Strength Training
Bodyweight Squats
Description: Bodyweight squats are a foundational exercise that strengthens the legs and core.
- How to Do It:
- Stand with your feet shoulder-width apart.
- Lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes.
- Push through your heels to return to the starting position.
- Benefits:
- Builds leg and core strength
- Improves balance and stability
- No equipment needed
Push-Ups
Description: Push-ups are a classic upper body exercise that can be modified for all fitness levels.
- How to Do It:
- Start in a plank position with your hands shoulder-width apart.
- Lower your body until your chest nearly touches the floor.
- Push back up to the starting position.
- Modifications: Perform push-ups on your knees or against a wall for an easier variation.
- Benefits:
- Strengthens chest, shoulders, and triceps
- Improves core stability
- Can be adjusted for all skill levels
Planks
Description: Planks are an excellent core exercise that also engages the shoulders and legs.
- How to Do It:
- Start in a push-up position with your body in a straight line.
- Hold this position for as long as possible, keeping your core tight and back straight.
- Rest and repeat.
- Benefits:
- Strengthens the core
- Enhances stability and posture
- Builds endurance
Supermans
Description: Supermans are great for strengthening the lower back and improving posture.
- How to Do It:
- Lie face down on the floor with your arms extended in front of you.
- Lift your arms, chest, and legs off the ground simultaneously, holding for a few seconds.
- Lower back down and repeat.
- Benefits:
- Strengthens the lower back
- Improves posture
- Engages the glutes and shoulders
Wall Sits
Description: Wall sits are an isometric exercise that targets the legs and glutes.
- How to Do It:
- Stand with your back against a wall and slide down until your knees are at a 90-degree angle.
- Hold this position for as long as possible, keeping your back flat against the wall.
- Rest and repeat.
- Benefits:
- Builds leg and glute strength
- Enhances endurance
- Simple and effective
These strength training exercises are perfect for building muscle and improving overall fitness. Incorporate these movements into your routine to help kids develop strength and enjoy active play.
Flexibility and Balance
Toe Touches
Description: Toe touches help improve flexibility, especially in the hamstrings and lower back.
- Standing Toe Touches:
- Stand with your feet hip-width apart.
- Bend at the waist and reach for your toes, keeping your legs straight.
- Hold for a few seconds, then return to standing.
- Seated Toe Touches:
- Sit on the floor with your legs extended straight in front of you.
- Reach forward and try to touch your toes, keeping your legs straight.
- Benefits:
- Enhances hamstring flexibility
- Stretches the lower back
- Simple and effective for all ages
Tree Pose
Description: Tree pose is a yoga balance exercise that helps improve focus and stability.
- How to Do It:
- Stand with your feet together.
- Shift your weight onto one foot and bring the sole of the opposite foot to your inner thigh or calf (avoid placing it on the knee).
- Bring your hands together in front of your chest in a prayer position.
- Hold for 20-30 seconds, then switch sides.
- Benefits:
- Improves balance and stability
- Enhances focus and concentration
- Strengthens leg muscles
Butterfly Stretch
Description: The butterfly stretch is excellent for improving hip flexibility.
- How to Do It:
- Sit on the floor and bring the soles of your feet together.
- Hold your feet with your hands and gently press your knees toward the floor.
- Hold the stretch for 20-30 seconds.
- Benefits:
- Increases hip flexibility
- Stretches the inner thighs
- Simple and relaxing
Cat-Cow Stretch
Description: The cat-cow stretch is a gentle yoga sequence that helps improve spinal flexibility.
- How to Do It:
- Start on all fours with your wrists under your shoulders and knees under your hips.
- Inhale, arch your back, and lift your head and tailbone toward the ceiling (cow pose).
- Exhale, round your spine, and tuck your chin and tailbone (cat pose).
- Repeat for several breaths.
- Benefits:
- Enhances spinal flexibility
- Relieves tension in the back
- Promotes mindful breathing
Child’s Pose
Description: Child’s pose is a resting yoga pose that provides a gentle stretch for the back and hips.
- How to Do It:
- Kneel on the floor and sit back on your heels.
- Extend your arms forward and lower your forehead to the floor.
- Hold the pose for as long as comfortable.
- Benefits:
- Stretches the back and hips
- Promotes relaxation and stress relief
- Great for cooling down
These flexibility and balance exercises are perfect for improving mobility and stability while promoting relaxation and focus. Incorporate these activities into your routine to help kids develop flexibility and enjoy the benefits of a balanced body and mind.
Fun and Interactive Exercises
Freeze Dance
Description: Freeze dance is a fun game where everyone dances to music and freezes when the music stops.
- How to Play:
- Play upbeat music and let everyone dance freely.
- Pause the music at random intervals.
- Everyone must freeze in place when the music stops.
- Resume dancing when the music starts again.
- Benefits:
- Encourages active movement
- Improves listening skills
- Adds an element of fun to exercise
Follow the Leader
Description: Follow the leader involves one person leading a series of movements or exercises, while others follow.
- How to Play:
- Choose one person to be the leader.
- The leader performs various exercises or movements, such as hopping, skipping, or jumping.
- Everyone else follows and mimics the leader’s actions.
- Rotate leaders to keep the game fresh and exciting.
- Benefits:
- Promotes active participation
- Enhances coordination and imitation skills
- Fun and engaging for all ages
Obstacle Course
Description: Creating an obstacle course is a great way to combine different exercises into a fun and challenging activity.
- How to Set Up:
- Use household items like chairs, pillows, and blankets to create obstacles.
- Design a course that includes crawling under tables, hopping over pillows, and balancing on one foot.
- Time each participant to see who completes the course the fastest.
- Benefits:
- Provides a full-body workout
- Encourages creativity and problem-solving
- Fun and interactive for kids and adults
Simon Says
Description: Simon Says is a classic game that incorporates listening skills and quick reactions into a fun exercise routine.
- How to Play:
- Choose one person to be Simon.
- Simon gives commands starting with “Simon says,” such as “Simon says jump on one foot.”
- Players must follow the command only if it starts with “Simon says.”
- If Simon gives a command without saying “Simon says,” players should not follow it. Those who do are out of the game.
- Benefits:
- Enhances listening and attention skills
- Encourages quick thinking and reactions
- Fun and engaging for all ages
These fun and interactive exercises make fitness enjoyable and engaging for kids. Incorporate these activities into your routine to encourage active play and family bonding while getting a great workout.
Cool-Down Exercises
Deep Breathing
Description: Deep breathing exercises help relax the body and mind after physical activity.
- How to Do It:
- Sit or lie down in a comfortable position.
- Close your eyes and take a slow, deep breath in through your nose, filling your lungs completely.
- Hold your breath for a few seconds, then slowly exhale through your mouth.
- Repeat for 5-10 breaths.
- Benefits:
- Promotes relaxation and stress relief
- Improves lung capacity
- Calms the mind
Seated Forward Bend
Description: The seated forward bend stretches the hamstrings and lower back.
- How to Do It:
- Sit on the floor with your legs extended straight in front of you.
- Slowly reach forward, trying to touch your toes while keeping your back straight.
- Hold the stretch for 20-30 seconds, then release.
- Benefits:
- Enhances flexibility in the hamstrings and lower back
- Promotes relaxation
- Helps reduce muscle tension
Shoulder Stretch
Description: Shoulder stretches help relieve tension in the upper body.
- How to Do It:
- Stand or sit up straight.
- Bring one arm across your chest and hold it with the opposite hand.
- Gently pull the arm closer to your chest and hold for 20-30 seconds.
- Switch arms and repeat.
- Benefits:
- Increases shoulder flexibility
- Relieves upper body tension
- Promotes relaxation
Child’s Pose
Description: Child’s pose is a gentle yoga pose that provides a full-body stretch and relaxation.
- How to Do It:
- Kneel on the floor and sit back on your heels.
- Extend your arms forward and lower your forehead to the floor.
- Hold the pose for as long as comfortable, focusing on your breath.
- Benefits:
- Stretches the back, hips, and shoulders
- Promotes relaxation and stress relief
- Excellent for cooling down
Gentle Yoga Flow
Description: A gentle yoga flow combines various yoga poses to stretch and relax the body.
- How to Do It:
- Start with a seated forward bend to stretch the hamstrings.
- Move into a gentle seated twist to stretch the spine.
- Transition into a butterfly stretch to open the hips.
- Finish with deep breathing in a seated position.
- Benefits:
- Enhances overall flexibility
- Promotes relaxation and mindfulness
- Provides a gentle full-body stretch
Hug Stretch
Description: The hug stretch is a simple and comforting way to stretch the back and shoulders.
- How to Do It:
- Stand or sit comfortably.
- Wrap your arms around yourself as if giving yourself a hug.
- Hold for 20-30 seconds, then release.
- Benefits:
- Stretches the back and shoulders
- Provides a sense of comfort and relaxation
- Easy and effective for all ages
These cool-down exercises are essential for winding down after physical activity. They help reduce muscle tension, promote relaxation, and prepare the body for rest. Incorporate these exercises into your routine to ensure a well-rounded and enjoyable workout experience for both you and your kids.
