3 Basic Exercises for Kids & Teens




Strengthen your core, shoulders and abdominal muscles. All ages can learn to do this exercise. It’s surprising how many adults do not do a correct Plank.  The way to start is on your knees, tight tummy. It’s okay for your bottom to be up slightly if you are just starting out.  As your core strength increases, you will be able to hold your body in a straight line from your head to your heels, bottom down and inline with the rest of your body.  Tip: Parents: Hold your child’s hips for them for support and count to 10 and then let them put their knees down to rest. Gradually increase the duration until your child (and you) can hold 30 seconds on up! Try and hold as long as you can. Tip: No inch worm butt or sway backs allowed.

Wall Sits

This is a wonderful basic exercise for your butt and legs.  Keeping your back flat against the wall, lower until your upper legs are parallel to the floor.  Make sure your knees stay over the heels for proper body alignment.  Start with having your hands on your knees for support and as your strength increases, try it with your hands behind your head or even open and close your arms.   Even more fun, try and hold the wall sit while you clap 10, 20, 50 times! Try and hold as long as you can 3 times.

5 Year old Kiana Jr. does wall sits with her hands on her knees. It’s fun!


As you get stronger, try wall sits with your hands on your head! Smile!



Squats are the best exercise for strengthening the lower body.  Start with your feet slightly wider than hip width, lower down as if you are sitting in a chair.  Keep your weight over your heels.  Inhale as you lower down, exhale as you stand back up returning to starting position.  Keep you shoulders back, abs tight. Do 3 sets of 15 reps.