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Strength
Workout / Exercise for Children Aged 6 to 12 Years
Bodyweight Squats
Bodyweight squats are a fantastic exercise for kids to develop lower body strength. Squats target the quadriceps, hamstrings, calves, and glutes, which are crucial for everyday movements like running, jumping, and climbing. A child should practice squats with correct form, ensuring their knees stay behind their toes and their back remains straight.
Push-Ups
Push-ups are great for building upper body strength. They engage the chest, shoulders, arms, and core. For children who are not yet able to do a full push-up, modified versions like knee push-ups or wall push-ups are ideal. The goal should be to build strength gradually, ensuring they perform each push-up with proper form to prevent strain.
Planks
Planks help children develop core strength, which is essential for good posture and stability. A strong core also plays a significant role in balance and coordination. Start with short planks (5-10 seconds) and gradually increase the duration as the child gets stronger.
Lunges
Lunges are a fantastic way to strengthen the legs and improve balance. Children can do stationary lunges or walking lunges, which engage the quadriceps, glutes, and hamstrings. This exercise also helps improve coordination and leg muscle strength, which are important for many sports activities.
Resistance Band
Resistance bands are a safe and effective tool for children to build strength. Light resistance bands can be used for various exercises like bicep curls, shoulder presses, and leg extensions. The bands provide gradual resistance, making it easier to control movements and reduce the risk of injury.
Obstacle Courses
Incorporating obstacle courses is a fun way to engage children in full-body strength training. Obstacle courses typically include crawling, climbing, jumping, and balancing, which help children develop strength and coordination in a playful and dynamic way.
Endurance
Workout / Exercise for Children Aged 6 to 12 Years
Running
Running is a straightforward and effective way to build endurance. Whether it’s jogging, sprinting, or engaging in relay races, running helps children improve cardiovascular fitness while having fun. Make it more exciting by organizing friendly races or runs with family members or friends.
Cycling
Cycling is an excellent low-impact endurance exercise. Riding a bike around the neighborhood or participating in a family cycling event can significantly improve a child’s stamina and leg strength while providing cardiovascular benefits.
Swimming
Swimming is an ideal full-body endurance workout. It is gentle on the joints and helps children build stamina, improve lung capacity, and enhance muscle strength. Swimming also allows for variety with different strokes, making it a versatile activity.
Jump Rope
Jump rope is a fun activity that helps improve cardiovascular endurance while also enhancing coordination. Kids can increase their stamina by jumping for longer durations, and it can be made into a competitive game, further motivating them.
Dance
Dance is a great way to enhance endurance while allowing children to express themselves creatively. Dance routines, Zumba, or hip hop are fun activities that engage the whole body, boost cardiovascular health, and improve coordination.
Hiking
Hiking on trails with varying terrain helps build endurance and leg strength. Take kids on a nature walk or hike, allowing them to explore while building cardiovascular fitness.
Flexibility
Workout / Exercise for Children Aged 6 to 12 Years
Dynamic Stretching
Dynamic stretches such as leg swings, arm circles, and high knees help loosen muscles before physical activity. These stretches are performed by moving the body through a full range of motion and preparing the muscles for exercise.
Yoga for Kids
Simple yoga poses like the “Downward Dog,” “Child’s Pose,” and “Cat-Cow” stretch are great for flexibility and balance. Yoga also teaches children mindfulness and relaxation techniques, promoting mental well-being in addition to physical health.
Animal Walks
Fun exercises like frog jumps, crab walks, and bear crawls not only help children develop flexibility but also improve coordination and balance. These movements are enjoyable and can be made into games to keep children engaged.
Stretching Games
Turn stretching into a game by challenging children to reach specific goals, such as touching their toes or reaching for the sky. Reward children for their effort to keep them motivated.
Foam Rolling
After physical activity, using a foam roller to gently massage tight muscles can help improve flexibility and reduce muscle soreness. Children should be supervised while using a foam roller to ensure they don’t apply too much pressure.
Why You Should Join Avanna
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Our Price is According to Quality
$2500
/ Month
Basic Plan
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What's included?
- Training Consultation
- 2 Hours Yoga Training
- Free Cancelation
- No Hidden Fees
$3900
/ Month
Regular Plan
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What's included?
- Training Consultation
- 2 Hours Yoga Training
- Free Cancelation
- No Hidden Fees
$5400
/ Month
Deluxe Plan
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What's included?
- Training Consultation
- 2 Hours Yoga Training
- Free Cancelation
- No Hidden Fees
What Our Clients Say About Avanna
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Frequently Asked Questions
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Avanna, Providing the Calm You Need
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