LIFESTYLE NEWS - Exercise is one of the ways to improve your physical well-being and it aids in great measure to get rid of ailments, aches and pains. Follow the exercise programme provided by the biokineticists at Anine van der Westhuizen Biokineticist in George and feel the difference. 

Last week biokineticist Megan van Huyssteen discussed the importance of a strong core for kids. This week she gives some exercises to strengthen kids' core.

Rope walk

• Have your child walk along a rope line (or a drawn line) while balancing a beanbag on their head.
• Make it fun. Tell them there may be alligators in the water, so they mustn't step off the rope!
• Walking heel-to-toe is harder and requires more core stability. Try this once your child can walk normally along a length of rope without stepping off.
• Very important: Encourage your child to WALK SLOWLY! This requires more core muscle control.
• If your kids keep losing their balance in this activity, try telling them to pull their belly button up to activate their core muscles. Some kids just don't use their core muscles unless we remind them!

Crab walk

• Ask your child to get into position on all fours, with their back facing the floor (see illustration).
• Crabs actually walk sideways, but this is really tricky for kids, so start by asking your child to walk backwards for a short distance, keeping the back and tummy straight and bottom off the ground.
• Put a beanbag or soft toy on the tummy - your child has to prevent it from falling off by not letting his / her back slump.
• As this activity is quite demanding, set a short distance (2 to 3 metres) for your child's first attempt, and include it as a small part of an obstacle course or follow-my-leader game. As your child's endurance increases, you can increase the distance.

Sneaky exercises:

Climbing up trees and clambering over jungle gyms are "sneaky" core exercises for kids who dislike doing specific exercises like the ones suggested on this page.

Climbing, pulling and clambering can help your child work on core strength and stability. Your child will benefit immensely from hours spent at the park!

Any activity that requires your child to lift both feet together (e.g. to swing both legs over a bar, or lift them both to wrap around a branch) will use the core muscles.

Encourage your child to pull up on knotted ropes or balance on low beams. If at first they don't succeed, encourage them to keep trying at least once every time they go to the park - they will soon surprise themselves!

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