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Fit Generation: 9 Muscle-Building Moves for School Years Kids

Upper body:

    • Alphabet plank Get into a raised regular push-up position (you can also do this on your knees) so you and your child face each other. Hold the position as you go through the alphabet together, high-fiving your right hands together for "A," left hands for "B," and so on for as long as your kid can hold the plank.

 

    • Spelling push-ups Call out a word, then do one push-up -- either regular or on your knees -- for each letter, like your own little Fitness Bee. See how many rounds you can get through -- and what the longest word you can spell is.

 

  • Crab walk Sit on the floor with your knees bent, feet flat, and hands on the floor behind you. Lift your tush and make a game of "walking" forward, backward, and side to side on your hands and feet until you're both too pooped to do more.

 

Abs and back:

    • Classic crunch Lie down, with knees bent, and work on raising your shoulder blades off the floor while looking at your feet. Then progress to where you can slowly rise up to a sitting position and slowly lie back down. See how many you can do in a row.

 

    • Sit-up with ball pass Grab a soccer or beach ball and lie down so your legs are bent and your toes face each other's. Do a sit-up at the same time, passing the ball to your kid at the top of the exercise; lower yourselves down, then have her pass it back to you on the next rep.

 

  • Superman/Supergirl Lie on your stomach with your arms and legs extended, palms down and toes pointed. Simultaneously lift your right arm and your left leg as high as you can and try to hold them in a straight line for a few counts; repeat on the other side.

Lower body:

    • Bear walk With your hands and feet on the floor and tush up in the air, walk or race around (growling optional) for as long as you can.

 

    • Singing wall sit Lean back against a wall and slide down until your knees are bent 90 degrees and directly over your ankles (toes should be in front of the knees); place arms on the wall by your side, palms flat. Hold this position while you sing the "Happy Birthday" song or another favorite tune. The longer it is, the better!

 

  • Moonwalk lunge Take the biggest step forward that you can with your right foot, then lower into a lunge (make sure your knee doesn't go past your toes). Stand up and take another giant step forward with your left foot. Moonwalk to, say, the Lunar Lander (your car) at the end of the driveway.

 

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