Core strengthening for kids continues to be one of the top search terms people use to find their way to The Inspired Treehouse. Here are some of our favorite everyday core strengthening ideas.
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As pediatric therapists, we are all about core strength! We have written about why core strengthening is so important for kids, we’ve featured great toys and games that promote core strength, and we’ve even showed off some super creative homemade ways to strengthen the core.
But what if we told you that there are also lots of easy ways to strengthen the core through simple play at home? We’re talking about all of the fun stuff your kids might already be doing that really target those core muscles and make them strong. But first, let’s get a refresher about why strong tummy, back, and pelvic muscles are so crucial.
Core strengthening for kids is one of the topics we’re most passionate about because we know that core strength is so essential for the progression of other developmental skills. Our core is the center of control for everything else the body does. In order to keep your balance, perform coordinated movements on both sides of the body, sit up straight in a chair, control a pencil or scissors, or jump, you need a strong core!
We have spent years developing fun, play-based ideas for core strengthening and now you can get all of our best activities in one place in our Core Strengthening Handbook!
Let’s explore some of the ways that your child can build core strength every single day through play!
Core Strengthening Through Everyday Play
Picking up objects from the floor.
Do you know that you can’t squat down to retrieve an object from the floor without engaging your core muscles? Yep, it’s true. Whether kids are competing in a relay race where they have to retrieve an object from the ground and return it to a container…or just cleaning up toys in the living room, they’re strengthening their core!
Climbing up a slide or climbing on other playground equipment.
I know, I know…not everyone likes this one because of safety, but hear me out. Climbing up the slide rocks for so many areas of motor and sensory development, including helping to form a strong middle! Check out some more of our other playground rule-breaking ideas here!
Rolling down a hill.
Or – for an extra core challenge – try rolling UP the hill! Any rolling at all is just plain old kid fun and great for core strengthening.
Lifting something heavy.
Kids can help bring groceries in from the car or take out the garbage – or make it even more fun – can they use a sheet to make a swing with two friends (two to hold the ends and one friend in the middle)?
Pushing and pulling activities.
Pushing a chair out of the way to sweep after dinner, pulling a heavy laundry basket across the room to move it out of the way, pushing a sibling or friend (or stuffed animal!) in a stroller or pulling them in a wagon.
Being on all fours.
Give your child a section of the floor to scrub squeaky clean! They will love the responsibility and they will get a hefty dose of core work. Playing in an all fours position also works – try doing a puzzle or playing a board game in this position.
Doing somersaults!
Help kids learn how to do a somersault with step-by-step weekly mini workouts! Click here to help kids learn how to do a somersault.
Climbing the stairs on all fours.
My kids love to race up the stairs this way – little do they know that they’re also getting a great core workout!
Family game night
Try Twister or charades with Yogarilla Cards
Climbing trees
Climbing trees is a great core and whole body strengthener! Kids love to challenge themselves and learn how to take safe risks with activities like this.
Riding a bike
Learning how to ride a bike is the perfect core strengthening activity for kids.
Sweeping or mopping floors, raking leaves, or shoveling snow
Check out these chores for kids for some other great ideas to keep your child helping around the house while strengthening their core!
Most kids develop adequate core strength simply by being kids and engaging in play activities like the ones listed above. Unfortunately, due to busy schedules, an increase in screen time, and a variety of other reasons, we’re seeing less and less of this kind of play in kids today. And we’re seeing more and more kids in therapy who need intervention targeted at building the core muscles.
The Core Strengthening Handbook is an awesome resource full of more than 50 activities to help kids develop strong core muscles. Click here to learn more and to get your copy now!
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I like your emphasis on the core as a key component of balance, coordination and endurance. However, it would be great if we expanded our conversations regarding the core muscles to include the differentiation between the inner core muscle team and the outer core muscle groups. When children are having difficulty with any of the activities listed above, they will hold their breath in order to stabilize their trunk. Given that the diaphragm is a first-responder of the inner core team, any activity that occurs with breath holding is then, not a core activity. So one of the first things we can integrate into activities is breathing, singing or talking. There’s more on our current understanding of the core here http://heartspacept.com/blog/a-new-operating-system/. Thanks for keeping core stability in the limelight!
Hi Shelley! Thank you for your comment! We COMPLETELY agree. We did emphasize the importance of breathing in our other core strengthening post that can be found here: https://theinspiredtreehouse.com/child-development-core-strengthening-for-kids/. We will be sure to edit the most recent post to include your suggestions of singing, breathing and talking to ensure integration of all of the core musculature. And, we will be sure to check out your link above! We love having fellow therapists weight in with their experiences and expertise so, again, THANK YOU!
So many fun ways to get kids moving and strengthening those core muscles!
My daughter has always been a climber. I”m working on getting her brother to do more climbing, and those slides are perfect!
I never thought ab out how climbing on all fours could help, too. I see stair races in our future!
Hi,
I work for a non-profit center for people with Down syndrome. Would I be able to share your tips on our facebook page?
Thank you for a super article. A good reminder of the importance of play and learning!
Great ideas!
We are seeing more and more Year 1 children (ages 5 -6 years old) w-sitting and having difficulty sitting on the mat. Thanks for reminding us how we can help these children and some things we can advise their parents to try.