| Getting kids to exercise is easy when an adult joins in! |
| A. Grow as Strong as a Tree! |
| Part 1: Strengthen your core with these easy exercises. |
What is your "core"? It's all the muscles from your shoulders to your hips! Just like a tree trunk supports its branches, your core helps you support your arms and legs. A strong core can help you jump, run, bend, catch, and play all day!
This season's moves are easy to do, so get your whole family to join in the fun! You'll be working the muscles in your shoulders, tummy, back, hips, and legs. Do the moves twice a week as part of your fitness plan. Once you've mastered the beginner level, go on to the advanced moves.Note: You'll need a stability ball to do these exercises. To check that the ball is the right size, sit on it. If your thighs are parallel to the floor, that's the ball for you! |
| 1. Walk Outs |
 | How to do it:
Beginner: Kneel in front of your stability ball. Slowly roll your body onto the ball and place your hands on the floor in front of you. Walk your hands out until your thighs are on the ball. Keep your hands under your shoulders, and keep your tummy muscles tight and your back straight. Hold for 5-10 seconds, then walk your hands back until you're at the starting position, kneeling on the floor. |
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| Advanced: Walk your hands out until your knees are on the ball and hold for 5-10 seconds. |
| How many: Walk out and back 4 times for both beginner and advanced. |
| 2. Knee Tucks |
 | How to do it:
Beginner:Kneel in front of your stability ball. Slowly roll your body onto the ball and place your hands on the floor in front of you. Walk your hands out until your thighs are on the ball. Breathe out as you roll both knees in toward your chest, hold for 1 second, then inhale as you roll back until your thighs are on the ball. |
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 | Advanced: Roll your left leg in and out, then repeat with your right leg. |
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| How many: Roll in and out 8-10 times for both beginner and advanced. |
| Part 2: Strengthen your core with these easy exercises. |
What is your "core"? It's all the muscles from your shoulders to your hips! Just like a tree trunk supports its branches, your core helps you support your arms and legs. A strong core can help you jump, run, bend, catch, and play all day!
This season's moves are easy to do, so get your whole family to join in the fun! You'll be working the muscles in your shoulders, tummy, back, hips, and legs. Do the moves twice a week as part of your fitness plan. Once you've mastered the beginner level, go on to the advanced moves. |
| 1. Plank Holds |
 | How to do it:
Beginner: Lie on your belly on the floor. Push up onto your forearms and knees at the same time. Keep your elbows in line with your shoulders, and keep your tummy muscles tight and your back straight. Hold for 5-10 seconds. |
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 | Advanced: Lie on your belly on the floor. Push up onto your forearms and toes at the same time. Keep your elbows in line with your shoulders, and keep your tummy muscles tight and your back straight. Hold for 5-10 seconds. |
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| How many: Do 1, rest for 30 seconds, then repeat for both beginner and advanced. |
| 2. Side Planks |
 | How to do it:
Beginner: Lie on your left side on the floor. Place your left hand and forearm on the floor out in front of your body, with your palm facing down and your elbow lined up with your shoulder. Bend your knees, keeping your thighs in line with your body (not out in front of you) and your feet behind you. Lift your shoulders and hips at the same time so that your weight is on your forearm and knees. As you lift, reach your right arm up to help you balance. Always keep your head, shoulders, hips, and knees in a straight line. Hold for 5-10 seconds. |
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 | Advanced: Lie on your left side on the floor. Place your left hand and forearm on the floor out in front of your body, with your palm facing down and your elbow lined up with your shoulder. Keep your legs straight and lift your shoulders, hips, and knees at the same time so that your weight is on your forearm and feet. As you lift, reach your right arm up to help you balance. Always keep your head, shoulders, hips, and knees in a straight line. Hold for 5-10 seconds. |
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| How many: Do 1 on your left side, rest for 30 seconds, do 1 on your right side, rest for 30 seconds, then repeat for both beginner and advanced. |
| Part 3: Strengthen your core with these easy exercises. |
What is your "core"? It's all the muscles from your shoulders to your hips! Just like a tree trunk supports its branches, your core helps you support your arms and legs. A strong core can help you jump, run, bend, catch, and play all day!
This season's moves are easy to do, so get your whole family to join in the fun! You'll be working the muscles in your shoulders, tummy, back, hips, and legs. Do the moves twice a week as part of your fitness plan. Once you've mastered the beginner level, go on to the advanced moves. |
| 1. Inch Worms |
 | How to do it:
Beginner: Stand tall with your shoulders pulled back and down, and a little bend in your knees. Tighten your tummy muscles as you bend forward from your hips and place your hands palms-down on the floor. Walk your hands out as far as you can, then walk your feet in toward your hands. |
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 | Advanced: Stand tall with your shoulders pulled back and down, and a little bend in your knees. Tighten your tummy muscles as you bend forward from your hips and place your hands palms-down on the floor. Walk your hands out until you are in a push-up position with your arms straight, then walk your feet in toward your hands. |
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| How many: Move forward 4-6 times for both beginner and advanced. |
| 2. Knee Drops |
 | How to do it:
Beginner: Lie on your back and place your arms out to your sides, palms facing down. Pull your knees and lower legs in and up until your knees are lined up with your hips. Pull your tummy muscles in and keep your shoulders down on the floor. Slowly lower your legs as far as you can to your left side, then to your right side. |
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 | Advanced: Lie on your back and place your arms out to your sides, palms facing down. Pull your legs up until they're straight in the air. Slowly lower your legs to your left side, then to your right side. |
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| How many: 8 times on each side for both beginner and advanced. Rest 30 seconds and repeat. |
| 3. Airplanes |
 | How to do it:
Beginner: Stand with your feet hip-width apart, and a little bend in your knees. Lift your left leg up behind you and lean forward with your arms out to your sides. Keep your shoulders pulled back and down, and your tummy and seat muscles tight. Hold for 2 seconds, then switch legs. |
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 | Advanced: Stand with your feet hip-width apart, and a little bend in your knees. Lift your left leg up behind you and lean forward with your arms out to your sides. Keep your shoulders pulled back and down, and your tummy and seat muscles tight. With your leg lifted behind you, reach down and touch your toes with both hands. Hold for 2 seconds, then switch legs. |
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| How many: Do 6-8 lifts with each leg for both beginner and advanced. Rest 30 seconds and repeat. |
| B. Back Builders! |
| Super-strengthen your back. |
| 1. Junior Level: The Superhero (7-8 years of age and those who are new to exercise) |
| Will a strong lower back give you superpowers? Nope, but this simple exercise will make you look and feel like a superhero! |
| How to do it: Lie on your belly on a mat or rug. Stretch your arms out in front of you with the palms of your hands facing down. Exhale as you lift your arms and chest off the floor and imagine you are flying to someone's rescue. (Look down at the floor as you lift.) Pause for 1 second and inhale as you lower your body down to the floor. |
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| How many: 1 set of 8 repetitions, 3x a week. |
| 2. Senior Level: The Super Swimmer(9 years of age and older) |
| Strengthen your lower back muscles with a brisk "indoor swim" that won't get you wet! |
| How to do it: Lie on your belly on a mat or rug. Stretch your arms out in front of you with the palms of your hands facing down. Exhale as you lift your right arm and your left leg. (Look down at the floor as you lift.) Pause for 1 second and inhale as you lower your arm and leg. Then, lift your left arm and your right leg. |
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| How many: 2 sets of 10-12 repetitions of opposite arm and leg lifts, 3x a week. |
| 3. Stretch Like a Cool Cat! (Great for everyone) |
| How to do it: Start on your hands and knees. Keep your back flat. Exhale as you round your back up like an "angry cat." Hold for 15 seconds (breathe in and out as you hold) then inhale as you return to a flat back. Repeat. |
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| How many: 1 stretch after each set of exercises |
| C. Tummy Tighteners |
| Bend and twist your way to fab abs! |
| 1. Junior Level: The Wall Crunch (7-8 years of age and those who are new to exercise) | | Why do you need a strong tummy? To help you twist and bend! A toned tummy will also help you sit and stand tall so you have good posture and strength for everything you do. | | How to do it: Stand with your back against a wall. Place your feet out in front of you. Cross your arms over your chest. Exhale as you slowly bend forward - imagine you're pulling a huge weight. Keep your lower back against the wall, hold for 2 seconds, and inhale as you slowly come up, letting the imaginary weight pull you back. | | How many: 1 set of 8 repetitions, 3x a week. |
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| 2. Senior Level: Fab Abs From Sitting Down(9 years of age and older) | | You're stuck at your desk in the classroom or in front of your computer doing homework but what you really want is to have fabulous abs like Britney. No problem! | | How to do it: Sit on a sturdy chair and hold on to the sides of the seat. Lean back a little and exhale as you lift both knees up toward your chest. Inhale as you lower your legs and touch your toes lightly on the floor. You can really feel it working, can't you? | | How many: 2 sets of 10-12 repetitions, 3x a week. Rest 30 seconds between sets. |
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| 3. The Puppy Stretch (Great for everyone) |
| Do this stretch after your workout and your tummy muscles will be long, lean, and ready to go the next time. |
| How to do it: Lie tummy-down on a mat, towel, or rug. Place your hands out in front of you like a puppy, with your palms down and your elbows under your shoulders. Look straight ahead. You will feel your tummy muscles stretch. Breathe in and out as you hold this position for 30 seconds. |
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| How many: 1 stretch after each set. |
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