In early childhood, exercises that build good posture, core strength, stability, and balance are crucial for a child’s holistic development.
According to pediatricresources.org, posture and core strength can affect multiple areas of development, such as speech, attention span and social skills.
This was my experience too in the classroom. Many of the children who needed extra support would end up doing core strengthening work first with the occupational and physiotherapists as this was often the root of the problems.
While not all children will need extra support, they will certainly benefit from regularly doing these activities at home or in class.
From wheelbarrow walking to airplane poses, these simple yet effective exercises will keep kids active and help build key muscles that support proper alignment and coordination.
1. Crab Walking
To crab walk, have children sit on the floor with their hands and feet flat, lifting their hips off the ground. They then “walk” backwards or sideways, like a crab.
This whole-body movement is excellent for strengthening the arms, legs, and core muscles, while also improving coordination and balance.
It’s a fun, engaging exercise that can be done in small spaces, making it perfect for home or classroom settings.
2. Bear Crawls
Tell the kids to get on all fours with their knees slightly off the ground, then have them move forward on their hands and feet, just like a bear!
This exercise works the core, shoulders, and legs while also enhancing balance and coordination.
While you’re walking like crabs and bears, continue to mimic other animals – like a donkey kicking its legs or a snake slithering on the ground.
3. Wheelbarrow Walking
In pairs, one child (or adult) holds the ankles of the other while the “walker” uses their hands to move forward.
This game is excellent for shoulder stability and strengthens the arms and core too, building teamwork and coordination.
4. Frog Jumps
For frog jumps, have children crouch down, place their hands on the ground, and leap forward like a frog.
This movement helps build leg strength, engages the core, and improves coordination.
Kids love mimicking animals, and this activity encourages explosive movement, which is great for cardiovascular health.
5. Airplanes
Have kids lie on their stomachs with their arms extended out to the sides like airplane wings. Encourage them to lift their arms, legs, and chest off the ground, as if they’re flying through the air.
This movement strengthens the back, core, and shoulders while improving posture and body awareness.
It’s a playful way to build strength and coordination, making kids feel like they’re soaring through the sky!
6. Roll on a Ball
Children lie on their stomachs on a large exercise ball, using their hands to walk forward while keeping their feet on the ball.
They can also roll themselves onto a smaller ball, such as a beach ball or soccer ball. Encourage them to roll the ball back and forth using their hands while keeping their legs extended.
This exercise helps with balance and core engagement, as kids learn to stabilise themselves. It’s a fantastic way to strengthen the back, arms, and abdominal muscles.
7. Beanbag Balance
Place a beanbag on the child’s head and have them walk around the room without dropping it.
This fun challenge improves posture, balance, and concentration, encouraging kids to stay upright and steady.
Here are some more ways to build gross motor skills with beanbags.
8. Tug of War
Tug of war is a classic group game where kids pull on opposite ends of a rope.
It’s great for building upper body strength, coordination, and teamwork.
Besides being a great shoulder stability exercise, it fosters social interaction and competition in a playful and safe way.
9. Yoga Poses
Simple yoga poses like Tree Pose, Downward Dog, or Warrior are perfect for kids.
These poses improve flexibility, balance, and core strength, while also teaching kids to focus and breathe deeply.
Yoga is a calming, full-body exercise that can help children develop mindfulness and body awareness.
10. Hula Hooping
Hula hooping requires kids to keep the hoop spinning around their waist using circular hip movements.
It strengthens the core, improves coordination, and boosts endurance. Plus, it’s a lot of fun! Try out these hula hoop games.
These exercises offer a fun and engaging way for kids to build strength, balance, and coordination while playing. Whether at home, in class, or even outdoors, these activities can easily be adapted to suit any environment, requiring minimal equipment and space.
Incorporating these playful movements into daily routines not only helps improve posture and core strength but also promotes teamwork, focus, and overall physical development.
Here are more creative and fun ways to improve gross motor skills!
