Easy-peasy workouts for kids during lockdown

According to media reports, doctors across the world have observed an alarming increase in body weight among kids during the pandemic. They have observed children with normal weight becoming obese in a very short span of time because of the restrictions in movement and declining opportunities for exercise caused by the pandemic-induced lockdown. However, lack of scope for playing and running around in open spaces isn’t the only culprit behind this trend. Currently, peripheral activities associated with daily routines is also off the table. So, it is important for all you parents to ensure that your kids stay active and exercise every day. Here are some fun and easy workouts that kiddo can try at home.

Jumping Jacks
Jumping jacks are a great addition to any exercise routine. Help your child do this work out with this step-by-step guide:

Start in a standing position with your feet shoulder width apart and arms at your sides.
Jump up and spread your feet farther apart while bringing your arms above your head, nearly touching.
Jump again, lowering your arms and bringing your legs together, returning to the starting position.

Chair squats
Squats are a popular strength training exercise which engages muscles in both upper and lower body and strengthens your core. Chair squats are an easier version suitable for kids. Here’s how to do them:

Start by standing tall with a chair directly behind you.
Raise your arms to the front and slowly start to sit down.
Stop before your butt meets the chair.
Slowly come up and straighten your legs to stand.

Lunges
Lunges are similar to squats and help children improve their balance and strengthen their leg muscles. Different types of lunges help functional movements that help your muscles in everyday work. Here is a step-by-step guide for forward lunge:

Start in a standing position.
Take a long step forward as you bend your knees.
Make sure that your front knee doesn’t go farther than your toes and is bent at a 90-degree angle, while your rear knee is parallel to the ground but not touching it.
Lift your front leg and return to the original position.
Alternate between legs until you reach your daily rep goal.

Planks
Planks strengthen core muscles and help stabilise, balance and power up the body. This workout is easy to do but difficult to hold. So, make sure that you start your children off slow and gradually increase the time limit as they make progress. Here is how to do it.

Begin with your face down on the ground with your forearms and toes on the floor.
Your head should be relaxed and your elbows positioned just under your shoulders, forearms facing forward.
Engage your abdominal muscles and keep your torso straight. Your body should look like a straight line during this workout.
Your legs should be straight, knees not touching the floor. Also, ensure that your shoulders are relaxed and not creeping up to your ears.
Hold the position for a while.