Written by 15:55 Fitness

Top 5 Exercises to Help Kids Build Strong Muscles


Physical activity is crucial for the overall development and well-being of children. Not only does it help them maintain a healthy weight, but it also strengthens their muscles and bones. Building strong muscles in kids is important as it improves their posture, balance, and coordination. In this article, we will discuss the top 5 exercises that can help kids build strong muscles.

1. Push-ups

Push-ups are a great exercise for building upper body strength in kids. They target the chest, shoulders, arms, and core muscles. To perform a push-up, have your child start in a plank position with their hands shoulder-width apart and their body in a straight line. They should then lower their body towards the floor by bending their elbows, and then push back up to the starting position. Encourage your child to start with a modified push-up on their knees if they find the full version too challenging.

2. Squats

Squats are a compound exercise that work multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. To do a squat, have your child stand with their feet shoulder-width apart. They should then lower their body by bending their knees and pushing their hips back, as if they are sitting back into a chair. Encourage your child to keep their chest up and their weight in their heels. They should then push through their heels to return to the starting position.

3. Lunges

Lunges are another effective exercise for building leg strength in kids. They target the quadriceps, hamstrings, glutes, and calf muscles. To perform a lunge, have your child start by standing with their feet hip-width apart. They should then take a big step forward with one foot, lowering their body until both knees are bent at a 90-degree angle. Encourage your child to keep their front knee aligned with their ankle and their back knee slightly above the ground. They should then push through their front heel to return to the starting position and repeat on the other side.

4. Plank

The plank is a fantastic exercise for strengthening the core muscles in kids. It also engages the muscles in the arms, shoulders, and legs. To perform a plank, have your child start in a push-up position with their hands directly under their shoulders. They should then lower their forearms to the ground, keeping their body in a straight line from their head to their heels. Encourage your child to engage their core muscles and hold the position for as long as they can. They can start with shorter intervals and gradually increase the duration as they get stronger.

5. Jumping Jacks

Jumping jacks are a fun and effective exercise for building cardiovascular endurance and strengthening the leg and arm muscles in kids. To do a jumping jack, have your child start with their feet together and their arms by their sides. They should then jump, spreading their feet wider than hip-width apart and raising their arms above their head. They should then jump back to the starting position, bringing their feet together and lowering their arms. Encourage your child to perform jumping jacks at a pace that challenges them but allows them to maintain proper form.


Regular exercise is essential for children to build strong muscles and develop a healthy lifestyle. The exercises mentioned above, including push-ups, squats, lunges, planks, and jumping jacks, are great options for kids to incorporate into their fitness routine. Remember to always prioritize safety and proper form, and make exercise enjoyable for your child. Encourage them to stay active and make physical activity a part of their daily routine for long-term health benefits.

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