Strengthening exercises for children
Last edited: 09/12/2024
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A guide about strengthening exercises for children
These activities should be easy. The goals are…
• perfect position
• no wobbling
• hold the position for at least 30 seconds.
Bridging
Basic position:
• Lie on your back, with your knees bent and arms crossed, behind your head, in front of you or in the air.
• Lift your bottom up as high as possible and hold the position for as long as possible.
Advanced position:
Once the basic position is easy, try doing it with one leg straight out in front.
Hold ________ Repeat ________
Superman
• Evenly distribute your weight on your hands and knees.
• Gradually lift your leg.
• If you are able to do this 15 times without wobbling, while holding for 30 seconds on each side, then lift your leg and opposite arm together.
Hold ________ Repeat ________
Clam-gluteal strengthening
• Lie on your side, with your hips and shoulders straight. No twisting.
• Bend your knees at about 90 degrees and keep your feet in line with your bottom.
• Keep your ankles together and raise and lower your knee.
• Do not let your hips roll back.
• Move in a slow and controlled manner.
Hold ________ Repeat ________
Frog jumping
• Bend your knees and squat all the way to the floor (like a frog).
• Jump as high as you can from the frog position.
Hold ________ Repeat ________
Single knee squat
• Take one foot off the floor.
• Bend one knee and leg to seated position.
• Try to keep your knee over your second toe and your hip stable.
• Move in a slow and controlled manner back to standing again.
Hold ________ Repeat ________
Wall squat
• Stand with your bottom, shoulders and head touching the wall.
• Point your feet straight ahead and a little out from the wall.
• Gently squeeze a ball between your knees.
• Slide down the wall to a seated position (never lower than this).
• Hold for five seconds.
• Gently slide back up to the starting position.
Hold ________ Repeat ________
Double heel raise
• Stand facing the wall.
• Put your hands flat against the wall to steady yourself.
• Go onto tip-toes, keeping your legs straight (it is important to go all the way up).
• Gently lower yourself back down.
Hold ________ Repeat ________
Single heel raise
• Stand facing the wall.
• Put your hands flat against the wall to steady yourself.
• Take one foot off the floor (and keep it off the floor).
• Go onto tip-toes, keeping your leg straight (it is important to go all the way up).
• Gently lower yourself back down.
Hold ________ Repeat ________
Peroneals
• Put the exercise band around your foot.
• Turn your foot outwards with the toes pointing up slightly (as if you were looking at the sole of your foot).
Hold ________ Repeat ________
Penguin walking
• Turn your feet outward, so your heels are touching.
• Walk with your feet in this position. Start indoors and slowly build it up.
Toe tapping
• Cross your legs while sitting on a chair.
• Tap the foot which is hanging up and down to some music.
Hold ________ Repeat ________
Balance
• Stand on one leg.
Hold ________ Repeat ________
Advanced position:
Once the basic position is easy try:
• closing your eyes and holding the pose for 30 seconds
• going up onto tip-toes without holding on and hold the pose for 30 seconds
• picking things up from the floor while on one foot.
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For referrals please complete our Podiatry self referral form, or download our paper-based Podiatry self-referral form and email to kentchft.podiatryreferrals@nhs.net.
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This information should only be followed on the advice of a healthcare professional.
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Ashford
Kent
TN25 4AZ
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