Easy-peasy home workouts for athletic kids

Does your child love sports? Does he want to spend more time hitting the ground than on screen? Well, in that case you are a blessed parent for sure. There are several studies which show that athletic kids have a more positive body image, score better in school and are less likely to be inclined to substance abuse.  

In order to nurture the athletic talent of your child, you need to take extra care of his fitness levels. Strength, endurance, energy, flexibility, smooth neuro muscular coordination are a must for kids who want to pursue sports. Another crucial physical and psychological element for any sportsperson is stamina. Daily workouts help in building physical stamina. Here are a few easy ones for your aspiring athlete to try.  

Push-ups 
This simple exercise lends strength to the upper body and core. It works out different muscles, including chest, biceps, triceps, shoulders, back, and legs. Help your child follow these steps for a push-up:  

• Get down on the floor on all fours.  
• Place your hands slightly wider than your shoulders.  
• Straighten your arms and legs.  
• Lower the body until the chest almost touches the floor.  
• Pause for a while and then push yourself back up.  
• Repeat.   

Squats 
These exercises not only make your kids fit, but also strengthen their muscles and ligaments. Here are the steps for a basic squat exercise:  

• Stand with your feet shoulder-width apart, keeping the arms down at your sides, chest up and neck neutral.  
• Brace your core while bending your knees and pushing your hips back as if you’re going to sit on a chair.  
• Raise your arms to the front keeping them parallel to the floor. 
• Pause when your thighs are parallel to the floor.  
• Push back up through your heels to the starting position. 

Skipping 
This is a simple cardio workout that almost every kid enjoys. Apart from building stamina, it helps in burning calories, toning calves and enhancing agility. Here are the steps to follow: 

• Swing the skipping rope over your head as you engage your core muscles.  
• Jump over it with both feet. 
• Gradually increase the speed at which the skipping rope swings.  
• When your heart is pumping, add in a second jump as the rope passes over your head.  
• Catch your breath. 

Planks 
This workout helps in increasing your kid’s endurance levels. Endurance is essential for stamina. Help your child follow these steps:  

• Start with your face down and forearms and toes on the floor keeping the elbows directly under the shoulders. 
• Face the forearms forward and keep your head relaxed. 
• Look at the floor. 
• Draw your naval towards your spine, engaging your abdominal muscles.  
• Keep your torso straight, forming a straight line from the ears to the toes. Make sure there is no sagging or bending.  
• The shoulders should be down and the heels should be over the balls of your feet. 
• Hold this position for 10 seconds and release to floor.