Core Muscle Activities

We have discussed the role of core muscle strength and the link to classroom learning, how can you test for poor muscle strength and what exercises will help improve our child’s core for higher learning?

How to Test
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• Testing for core muscle strength isn’t too difficult. Here are some easy ways to check:
• Can children move their head from side to side and up and down without moving their whole body?
• Can children hold their breath for a long time or is it too difficult?
• Do they grip their pencil correctly?
• Do they have poor handwriting?
• If they are standing still when you slightly push them, do they remain standing or do they fall over?
• Can they throw a ball or kick a ball?
• Do they spend too much time playing video games causing hyperfocus?
• Do they use both legs and arms in sports, or do they only use one side of their body?

Strengthening the Core
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​Now that we have completed some quick checks to test children’s core muscle, don’t think you need to grind out 50 sit ups every morning. Doing this will make you the least favourite teacher in the school, which will show up in childrenren’s academic scores.
Many great teachers develop fun, easy ways to strengthen children’s core. You may know from your own exercise routine that you have to repeat core strength exercises regularly. But don’t let that stop you getting started. Children who start from a very low level of strength will benefit from any activity which improves their core muscle strength.
Even if children are not doing things perfectly the first time; having challenges, games and short breaks in sit down time punctuated with exercises is fun and improves their focus and engagement. None of the exercises should be ‘overdone’ and children should not be expected to improve magically in a single session. Sometimes they will even find it difficult or become sore when new activities are undertaken for the first time.
A personal score card is a great way to record individual progress, and may be used as a tool to take responsibility for their own activities and core strength. 

1.Superman

Flying like Superman builds the muscles in their neck, tummy, arms and legs. If a child has very poor back strength, start the exercise with hands on the floor. Over the course of a week try to lift one hand then the other. Once children are stronger encourage them to challenge themselves, improving a little each week.
Have children begin on their stomach. Count to three and then have them engage their tummy muscles and bring their legs, arms, and head off the ground just like Superman. Have them hold this position for as long as they can (10 to 20 seconds) before coming back to the ground.
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Common errors
If children cannot bring both their legs and arms off the ground because their core muscle strength is not yet ready, first have them lift their arms and head only while leaving their legs on the ground. When they are ready, add the legs. If children wobbles or if they can’t physically lift their head, position yourself on your knees in front of children and help keep them still or hold their head straight until they develop the muscles to complete the exercise on their own.

2.Knee Crosses

This is a great activity to not only help children develop core muscles, but also to them cross their body’s midline.
This can be done on the back, hands and knees bent or in an extended position with their arms extended and legs straight. Then have children bring their right knee to their chest and cross it over their body to the left side. When they have crossed over the body, have children bring their leg back to the extended position. Switch sides and have children complete the exercise for the left leg.
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Common errors
Some kids tend to do this exercise too quickly and rush through it. Help children use slow and controlled movements. This will strengthen the core and help them properly cross over the midline. If they cannot cross their body and tend to do same arm to same leg, help them cross their knee to the other side. If they fall over, you may need to help steady their bodies.

3.Leg and Arm Reach

This exercise may be a bit tricky as children need to balance on their knee and hand. First, have children begin on their hands and knees. Then have children extend their left arm straight in front of them and lift their right leg straight behind them and hold for about 10 seconds. Remember to use opposite arm with opposite leg. After 10 seconds, have them return to their hands and knees and then lift their right arm and left leg.
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Common errors
This is another exercise where children may wobble or lose their balance. You may need to start them out with arms only or legs only and then add them both together as they build their core muscle. You may also notice children using the same arm with the same leg. This doesn’t engage their core as well so you will want to ensure they are using opposite leg with opposite arm.

4.Crunches

Have children lie on their back and place their hands behind their head. As they lift their head to do a normal crunch, have them look at the ceiling and engage their tummy muscles. You want to help them hold their head still and also have them hold their breath for about 10 seconds. Release after 10 seconds and go back to the ground. The reason for holding their breath is to engage their core even more and it also helps with speech, language, anxiety and attention issues.
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Common errors
If children’s neck muscles are physically not strong enough to lift their head, you may have to lift it for them at first, but eventually you want them to do it on their own. Make sure if you lift their head that they are still engaging their tummy muscles. You may also see children want to lift their legs or feet off the ground. Make sure they are firmly planted.

5. Air Kicks

This is one of the best for core muscle. You will need a medium-sized ball for this activity. Have children lie on their back, but prop themselves up on their elbows (children must be on their elbows, not lying flat on the floor). Have them bring their legs to their chest in the ready position. You will be standing in front of them with the ball. When they are ready, throw the ball toward their feet. They must kick the ball back to you with both feet. When they have the hang of it, complete this exercise at a faster pace.
Common errors
You’d be surprised at how many kids can’t do this exercise. They may have a tendency to come up off their elbows or lie on the floor, but make sure they stay in that ready position. Some children will want to kick the ball with only one foot, usually with their dominant leg. We want to ensure they are kicking the ball with both feet at the exact same time. Children may also have a tendency to kick the ball behind you or to the side. This is a sign of proprioception issues that we will discuss in later articles. Help children kick the ball straight back to you, instead of to the side or behind you.

These are just a few exercises that can help children build their core muscle, but there are many others. As a reminder, keeping children involved in sports, gymnastics, swimming lessons and other fun activities all help their balance, coordination and muscle strength. They are just a few examples of how Active Academics improves your children’s test scores!