Strengthening Activities

(Leg Exercises)
Towel Crunches - From a sitting or standing position with your bare feet on top of the
towel, curl your toes to grab the towel under your feet. Lift the towel by flexing your feet
with your heel on the floor. Repeat until towel is all crunched up.
*Works on foot strength and arch development.

Reach for the Stars - Have your child stand with feet shoulder-width apart. Encourage
pushing up onto tiptoes by having them "reach for the stars" (or moon, or an airplane, etc)
*Works on lower leg strengthening.

Reach for the Stars on a Step - Have your child stand with feet shoulder-width apart with
heels slightly off the edge of the step. Encourage pushing up onto tiptoes by having them
"reach for the stars" (or moon, or an airplane, etc) with one hand while they use the other
hand on the handrail for balance only. If they want to use both hands, support them for
balance only at their waist.
*Works on distal leg strengthening.

Step-ups - Have your child stand facing a bottom step. Have them step up with their right
leg, followed by the left, then have them step down backwards with the right leg, then the
left leg. Perform the recommended number of repetitions then switch and lead with the
other leg.
*Works on leg strength and coordination.

Step downs - Have your child stand with their right leg on a step sideways, and the left leg
hanging off it. While holding on to a hand or a rail for balance, have them lower down
slowly until their left foot taps the floor, then have them push back up to the starting
position. Complete for at least 10 repetitions then switch sides.
*Works on eccentric leg strength, as when you go down a flight of stairs.

Stairs - Encourage walking up and down stairs leading with the non-preferred leg. A good
way to work on this is to place two different stickers on your child's shoes, such as a cat
and a dog. Then you can call out "Cat" or "Dog" and they have to use that leg. You can
turn it into a game by making either cat or dog unpredictable. One thing to look out for is
to make sure they aren't relying too much on the handrail or wall.
*Works on leg strength, coordination, and motor planning.

Spy Walking - Have your child look for items you have hidden by "spy walking" or walking in
a crouched position (but not a duck walk position). This will force them to use their thigh
muscles instead of locking out their knees.
*Works on leg strength
Repeated Squatting - Place a puzzle pieces, Legos, etc on the floor and the puzzle outline or
start a building on a surface that is at least waist high. Encourage them to pick up pieces one at
a time to finish the puzzle/building. Have them do this a high number of repetitions for the
maximum amount of strengthening. Make sure they are using their legs to stand up (going into
a squat position) instead of using their back (just bending at the waist).
*Works on leg strengthening.

(Harder Options)

Wall Squats - Have your child stand with their back flat against a smooth wall/mirror/door
with their feet approximately 2 feet away from the surface their back is on. Have them bend
down until it looks and feels like they are sitting in a chair or their hips, knees, and ankles
are all at 90 degrees. Have them hold for 1-2 seconds and come back up.
*Works on leg strength

Wall Sits - Have your child stand with their back flat against a smooth wall with their feet
approximately 2 feet away from the surface their back is on. Have them bend down until it
looks and feels like they are sitting in a chair, with hips, knees, and ankles all at 90 degree
angles. Have them hold as long as they can. You can use distraction techniques such as I Spy,
playing catch, or singing.
*Works on leg strength

Plyometric Jumps - Have your child stand in front of a small obstacle. Encourage them to
squat down to the floor quickly and jump from this position quickly to jump over the obstacle.
This method of squatting first then jumping, if done quickly enough, increases recruitment of
the quad muscles to help your child jump higher and farther.
*Works on leg strength

Lunges - From a standing position with your back straight up, step forward with your right
foot as far as you can while keeping your back straight and your left toes on the floor.
While keeping your back straight, slowly bend your right knee, lowering your body until
you left knee touches the floor. Hold this position for five seconds then slowly straighten
your right knee and step back to your original standing position. Repeat this for your left
leg.
*Works on leg strength and balance.

Shuttle Runs - This is best done outside. Place an object as a marker for a start line, then
place three additional markers at about 15ft increments in a line. Have your child start at
the start line, run to the first marker and touch it, run back to the start line, run to the second
marker and touch it, and back to the start line, and run to the third marker and touch it and
back to the start line. Encourage them to go as fast as they can! You can also have them
pick up objects at the markers and bring them back to the start line.
*Works on speed and agility
(Arm Exercises)

Arm Circles - Stand up straight with your arms extended outwards to the side. Begin
rotating your arms forwards, making small circles at first, then gradually getting bigger and
bigger. Once you get to your biggest circle, switch and go the opposite way.
*Works on upper extremity strength.

Push-ups - Have your child get on their hands and knees like a cat. Then, while keeping knees
where they are, have them walk their hands out, keeping their head over hands until their back
is straight. Now, have your child bend their elbows slightly and then push back up. Have them
start with just a little bend, then as they get stronger, they can go lower. Make sure they keep
their head up so they don’t injure their neck.
*Works on upper body strength.

Walk outs - Have your child kneel at the bottom step of a staircase and place their hands on the
floor below them. Very slowly, have them walk out their hands, keeping their head forward, as
far as they can go. Hold here for 5 seconds and walk back in slowly. Repeat at least 10 times.
*Works on upper body strength