Resistance Training for Children 3-5 Years Old

Resistance Training for Children 3-5 Years Old
By Debi Pillarella, M.Ed.

Children at this age will be using their body weight as resistance while enjoying muscle strengthening activities in a game-like environment. Use simple directions coupled with visual demonstration to increase understanding with this age group.

Country Curl-up/Snake in the Grass
Target Muscles: Rectus Abdominus/Erector Spinae
Music Theme: Upbeat Country Music

Game Instructions: Demonstrate and direct the children how to complete safe and effective abdominal curl-ups. Tell them to imagine they’re out in the country enjoying a round up with their friends. Tell them that country music will be playing while they will be doing an exercise called the “Country Curl-up”. Children perform a standard curl-up. When they are within reach of their thighs, they slap the top of their thigh like country cowboys and cowgirls. (See photos below.)

When the music stops, they must roll over and imagine that they are snakes in the country grass. When they are a snake, they will lift their chest off the ground and hiss twice (i.e., cobra exercise) and then lower their chest back to the floor. The palms of their hands will remain in contact with the floor during their snake in the grass exercise. (See photos below.)