We started life crawling, bending, and twisting, which means primal movements are very natural for children and also a super effective way to keep their bodies healthy. Focusing on movement patterns over muscle groups is the best way to create functional strength and flexibility. Children may even add some animal noises to these movements, which is double the fun.
Inchworm
Start standing tall. With straight legs walk on your hands out into high-plank position.
Walk your feet up to your hands keeping your legs as straight as possible.
Stand up and repeat.
Try to inchworm your way across the room.
Frog Jumps
Squat down with your torso upright and head up, placing your finger tips on ground between your knees.
Jump straight up and reach arms toward the ceiling. Land in starting position with legs bent.
Trainer tip: You can also put your hands behind your head for an extra challenge.
Repeat for 5–10 reps.
Chase the Rabbit
Start in a high-plank position, stacking your shoulders over your wrists. Begin to alternate your knees to your chest in a quick, swift motion.
Trainer Tip: Try to minimize the time your feet are on the ground each time you alternate.
Do this for 30 seconds, rest, and repeat 3 times.
Maria Chatman and Mara Wedeck are co-founders of PopFit Kids, a children’s FUNctional Fitness company. Chatman, an avid fitness enthusiast, is an experienced consultant and fitness expert who has worked with large health and wellness management companies in New York. Wedeck’s background includes working with sustainable, organic, and healthy living companies.
