Morning exercise is the right and healthy start to the day for both children and adults. It helps to wake up, saturate the cells with oxygen, warm up the muscles, and also gives a charge of energy for the whole day. We suggest you start your morning with exercise and have prepared 2 lesson plans for 10 simple and effective exercises that can become your new useful daily habit.
Morning exercises for children
The first charging plan is suitable for children from one to three years old. Below you will see a lesson plan for exercising with children from 4 years of age and older. Depending on age, exercises vary in level of difficulty.
Exercises for babies from 1 year to 3 years
For children from one to three years old, the simplest exercise is suitable, which will slightly invigorate the child, warm up the muscles and prepare the joints for movements throughout the day. You may not start doing all the exercises from this plan at once. You can gradually introduce exercise, increasing the number of exercises and approaches every day. Remember that the child does not need to strain. The technique of completing tasks should not be perfect. The main thing is that exercising is fun and comfortable.
1. Rope Walking
Put a thread or tape 1.5 – 2 meters long on the floor. Tell the baby that this is a narrow path and invite the baby to walk along this path. To do this, we stand at the beginning of the thread, hands on our sides and slowly go back and forth 5-6 times. Exercise improves coordination.
2. The bird flew
Imagine that you are birds and are going to learn to fly. To do this, spread your arms wide and do swings, as if about to take off. Half a minute is enough to complete this exercise.
Invite the baby to lie on his back on the mat. From the position he needs to make 5-8 lifts. Mom helps the baby, squatting in front of him and holding the baby by the arms. This exercise in exercise strengthens the baby’s muscular body and improves posture.
4. Throws the ball
The kid takes the ball and throws it to mom first with two hands, and then each separately. Repeat several times. Exercise improves hand coordination.
5. Kitty dogs
We get on all fours and turn into a cat, bending the back of the chest to the floor. Then we become doggies and round off the back, stretch our shoulder blades to the ceiling. Repeat 5-6 times.
In a pose on all fours, we turn into little bugs and crawl a bit on the floor around the room. This exercise is very fun for children.
7. Leg lift
We stand in the pose of the mountain – on straight legs we touch the floor with our hands. We put our legs wider. Raise slowly one leg first, and then the other. Do three sets of each leg. Only six climbs. Interestingly, children themselves often do this exercise in games.
8. Heel socks
The kid becomes, feet shoulder width apart. Mom holds the baby by the handles. The child first stands on his toes, and then on the heels. Repeat exercise 5-6 times. The child can also hold on to the back of the chair or lean against the wall.
The child puts his feet slightly wider than his shoulders, puts his hands on either of his knees, or holds on to the knees of his mother, who is squatting nearby. We do squats, turning into frogs and grow like a frog that stretches in a jump. Mom should make sure that the baby does not take his heels off the floor. 5-6 repetitions are enough.
10. Jumping in place
We jump like balls 6-8 times in place. After jumping, you should walk around the room a bit to restore breathing.
Toddlers like to exercise to fun songs. You can also try to build exercises in the form of fairy tales or poems. Then the usual exercises will turn into an amazing game and even adventure.
Charging for children 4 years and older
We offer you 10 exercises for charging for the child, which include stretching and cardio exercise. The difficulty level corresponds to the difficulty of charging in the younger group of kindergarten.
1. The flower grows
We stand on the floor, feet shoulder width apart. We tell the child that now we are turning into beautiful flowers and growing high, high, high to the sun. Pull the handles up, palms forward. Heels at the same time do not come off the floor. We stretch up as much as possible to touch the sun. We breathe calmly and slowly, take a deep breath and exhale.
2. Trees are swinging
We turn into beautiful, slender birches. Pens pull to the sun. Suddenly a wind blew – we make a slope to the right. The wind blew the other way – we make an inclination to the left. Make 6-8 inclinations, and then swing a little in the same position with your arms up in different directions. We try not to tear the heels off the floor.
3. Ducks and ballerinas
We become even, feet set shoulder width apart. We roll the body weight first onto the socks, like ballerinas, and in this position we circle around the room. Then we transfer the body weight to the heels and, stepping only on the heels, like ducks, we walk in a circle. We do 4-6 circles, stepping on heels and then on toes.
This bird skillfully stands on its foot, and we will try! The child spreads its wings, stretching the handles on the sides. This will help him keep his balance. Then he lifts one leg and puts it on the knee of the other leg, then it repeats with the other. We do 6-8 approaches. Then walk around the room a bit, raising your knees high while striding.
5. The boat
We lie down on the tummy – the arms and legs are stretched evenly. Raise arms and legs from the floor and try to sway slightly, like a boat on the water. Let the child perform this movement as much as is comfortable for him. This exercise strengthens the back muscles, posture and spine. Exercise is not recommended if you have recently suffered a back injury.
From the pose of the boat we roll onto our back and bend our knees. We start to rotate with our feet, as if we were pedaling a bicycle. Perform the exercise for about half a minute.
We get up, spread our legs wider and begin to alternately stretch our arms to our feet: right hand to our left foot and left hand to our right. Repeat about 6 times. Then lower both hands to the middle floor and count to 10 and complete the exercise.
8. Jumping Frogs
We squat down like frogs on a water lily, and then jump up. Make 5-8 jumps.
After jumping, you need to normalize your breathing. To do this, do the exercise “Butterfly”. We sit on the mat and fold and fold our legs so that the feet are glued to each other. A little spring knees up and down, like a butterfly flapping its wings.
10. Geese swans
Imagine that we are swans and walk around the room. Then we become small goslings, sit down and continue to squat. At the command of the mother, we again become swans and walk, as usual, waving hands, like wings. Do 5-6 reps and then walk around a bit to regain your breath.
Before you start exercising with your child, pay attention to a few recommendations that will make your charging more enjoyable and comfortable.
- Charge should be done on an empty stomach. This is the rule of all known techniques, both eastern and western. Therefore, before breakfast, take 15-20 minutes to do exercises before eating.
- To make exercise more fun, turn on active, but not aggressive music. Charging for children can be carried out under funny children’s songs.
- Parents are also advised to participate in exercises with children, and with kids – it is necessary. Then you will be able to control the correctness of the exercises performed, and you will also set a good example for the child and form a healthy habit in the family. In addition, for an adult, exercise is no less useful. It will help prepare the body for the working day, especially with a sedentary profession.
- Control your baby’s breathing. It should not linger during exercise and be confused.
- Ventilate the room before and after charging for at least 10 minutes.
The benefits of exercise for children:
- Exercise strengthens the muscle corset;
- Improves and forms the correct posture.
- Improves blood circulation and activates all body systems;
- Saturates body cells with oxygen;
- Improves coordination and functioning of the vestibular apparatus;
- Positive effect on the cardiovascular and respiratory system;
- Discipline and form the right habits;
- Active children – calms, and calm, on the contrary, charges and activates.
- Improves mood and tone.