10 Simple At-Home PE Exercises for Kids Without Any Equipment
Keeping kids active at home can be a challenge, especially without fancy gym equipment. But physical activity is essential for children’s growth, health, and cognitive development. Luckily, you don’t need any equipment to get your kids moving. Here are 10 simple at-home PE exercises that are fun, engaging, and equipment-free. These exercises can be done in a living room, backyard, or even a small apartment, making them perfect for any space.
1. Jumping Jacks
Jumping jacks are a classic warm-up exercise that gets the whole body moving. They’re great for improving cardiovascular health and building coordination. Kids simply jump while spreading their legs and arms wide, then return to a standing position with arms at their sides. Encourage kids to do jumping jacks for 30 seconds to a minute to get their hearts pumping.
How to do it:
Stand with feet together and arms by your sides.
Jump up, spreading your legs shoulder-width apart while raising your arms above your head.
Jump again to bring your feet together and arms back to your sides.
Repeat.
2. High Knees
High knees are another great way to get the heart rate up while working the core, hip flexors, and leg muscles. This exercise helps build endurance and coordination.
How to do it:
Stand with your feet hip-width apart.
Start jogging in place, lifting your knees as high as possible.
Alternate knees quickly, ensuring each knee comes up at least to hip height.
Keep your core engaged and maintain good posture throughout.
3. Squats
Squats are perfect for strengthening the legs and glutes. They’re easy to modify for different fitness levels and can be done anywhere. Teach kids the importance of maintaining proper form for safety.
How to do it:
Stand with feet shoulder-width apart.
Push your hips back like you’re sitting in a chair, lowering your body until your thighs are parallel to the ground.
Keep your chest lifted and knees behind your toes.
Return to a standing position and repeat.
4. Bear Crawls
Bear crawls are a fun full-body exercise that improves strength, coordination, and mobility. Kids love them because they mimic the movement of animals, making exercise feel like play.
How to do it:
Start on all fours with your hands and feet on the ground (knees off the floor).
Move forward by stepping with your left hand and right foot simultaneously.
Alternate sides, continuing to “crawl” forward for a designated distance or time.
5. Planks
Planks are an excellent core exercise that helps build strength in the abs, back, shoulders, and legs. They’re also a good way for kids to learn about stability and balance.
How to do it:
Lie face down on the floor, then push up onto your toes and forearms.
Keep your body in a straight line from head to heels, engaging your core.
Hold this position for as long as possible, starting with 20-30 seconds and building up over time.
6. Mountain Climbers
Mountain climbers are a high-intensity exercise that works the whole body, especially the core and legs. This movement simulates climbing, making it both fun and challenging.
How to do it:
Start in a plank position with your hands directly under your shoulders.
Bring one knee toward your chest, then quickly switch legs, extending one leg back while bringing the other knee forward.
Continue alternating as fast as possible for 30 seconds to a minute.
7. Lunges
Lunges help build strength in the legs, hips, and core while improving balance. They also help with flexibility in the hip flexors, which is important for growing kids.
How to do it:
Stand with feet hip-width apart.
Step forward with one leg, lowering your hips until both knees are at 90-degree angles.
Push back up to the starting position and switch legs.
Repeat for 10-12 repetitions on each side.
8. Superman Pose
The Superman pose is a great exercise for strengthening the back, shoulders, and glutes. It’s simple but effective for developing core stability.
How to do it:
Lie face down with your arms extended in front of you and legs straight.
Simultaneously lift your arms, chest, and legs off the ground, holding the position for a few seconds.
Lower back down and repeat for 10-15 reps.
9. Frog Jumps
Frog jumps are a fun, explosive exercise that works the legs, core, and cardiovascular system. Kids love it because it feels like hopping like a frog.
How to do it:
Start in a squat position with your feet shoulder-width apart and your hands on the ground.
Jump forward as far as possible, landing in the squat position again.
Repeat for a designated distance or time, encouraging kids to use big, powerful jumps.
10. Crab Walks
Crab walks are another animal-inspired exercise that kids enjoy. They work the arms, legs, and core while improving coordination and flexibility.
How to do it:
Sit on the floor with your hands behind you and your feet flat on the ground.
Lift your hips off the ground, supporting your weight with your hands and feet.
"Walk" backward or forward using your hands and feet for a designated distance or time.
Tips for Making At-Home PE Fun and Engaging
To keep kids motivated during these exercises, try incorporating some of these strategies:
Create a circuit: Set up different stations around the house or yard, where kids can rotate through each exercise for 30-60 seconds.
Make it a game: Use challenges like “How many frog jumps can you do in a minute?” or “Can you hold a plank longer than your sibling?”
Use a timer: Set a stopwatch or a countdown timer for each exercise, so kids can focus on doing their best for short bursts.
Add music: Playing upbeat music can make the session feel more like a fun dance party.
Be a role model: Join in the exercises! Kids are more likely to participate when they see adults having fun and being active.
Keeping kids active doesn’t have to be complicated. With these 10 simple, equipment-free exercises, you can create a fun and healthy PE routine right at home. Not only will your kids stay fit, but they’ll also burn off extra energy, improve coordination, and develop a lifelong love for movement.