Kids and parents like to have a friendly game at home. It’s fun to get the whole family together in the living room or garden and do these 6 simple exercises as a workout competition. Let's see who can last the longest. You can adjust the difficulty of the exercise to suit family members of different ages. The winner gets a prize for eating a healthy dessert, or deciding which TV station to watch!
Sit Against The Wall
Keys: Core and lower body strength
- Stand with your back against the wall.
- Move your feet forward about two feet and slide your back against the wall until your body is in a 90-degree sitting position with your feet about 6 to 8 inches apart.
- Imagine yourself sitting in an invisible chair with your shoulders pressed against the wall.
- Cross your arms or let your hands hang down at your sides. Beginners can put their hands on their thighs to ease the difficulty.
- Tighten your core muscles and try to hold this position for as long as possible. Beginners can set a goal of 10 to 15 seconds. Hold for 30 seconds for intermediate and 60 seconds for advanced.
- Stand with your hands by your sides and distribute your weight evenly across your feet.
- Transfer weight to your left foot. Bend your right knee and grab your right ankle with your hand. Place your right foot on the inside of your left leg and place the sole of your foot above or below your knee.
- Adjust your position by centering your pelvis on your left foot, then straightening your hips.
- Lengthen your tailbone toward the floor and fold your palms together in front of you, resting your thumbs on your sternum.
- Keeping your eyes on the wall in front of you helps keep your balance.
- Position your hips toward the front of the room. Beginners should try to hold for 10 to 20 seconds, gradually increasing to one minute.
Keys: Core Strength
- Lie on your stomach with your shoulders and hands perpendicular to the ground, with your hands slightly wider than shoulders apart. The toes are turned inward.
- Stand up and stand on tiptoe. Tighten your glutes to keep things steady. Beginners can put their forearms on the ground to support their bodies and do forearm planks.
- Look at a point on the floor in front of you, a foot away from you, with your neck straight along with your spine. Beginners should try to hold for 20 seconds, with an ultimate goal of a minute or more.
If you want to lose weight, you can do more pushups, burpees, and squats.
Keys: Arms, upper back, and core muscles
- Start with a plank.
- Straighten your hands and legs.
- Lower your body until your chest almost touches the ground.
- Push up your body and return to the starting position.
- Beginners can do pushups with their knees touching the ground. Beginners should try 10 reps, advanced 20, or more.
Keys: Cardiac muscle and strength
- Start in a standing position and stretch your hands forward as you squat.
- Push your feet back firmly into a push-up position.
- Do a push-up.
- Jump your feet back to the squat position.
- Jump up and repeat. Beginners should try 10 burpees.
Keys: Core and lower body strength
- Stand up straight and keep your chest out.
- Feet shoulder-width apart or slightly wider. Extend your hands forward to help you maintain balance. The hands can also be crossed at chest level, or placed behind the head.
- Bend your knees and hips into a squat, pull your hips back, and imagine yourself sitting in an invisible chair. Keep your chest straight and your back straight, do not arch your lower back.
- Squat as low as you can, keeping your head up high. The knees should be over the ankles, pushing the weight down to the heels.
- Tighten all the muscles in your body, step on the ground with your heels, and return to the starting standing position. It's a cycle. Beginners should try to do 3 sets of 12-15 cycles each day.