According to USDA recommendations, "Elementary school-aged children should accumulate at least 60 minutes of age-appropriate activity on all, or most days of the week. This activity should be developmentally appropriate and include intermittent moderate and vigorous activities lasting 10 to 15 minutes or more." Mat exercises provide a safe and effective method for obtaining this goal.
Abdominal
Basic abdominal exercise may be initiated if proper technique is used.
Lie supine on the mat with your legs bent. Place your hands next to your ears, contract your stomach muscles and lift your shoulders off the floor, completing a crunch. At this age, it may be beneficial to stabilize the feet using a partner.
Bicycle crunches are a fun way to initiate abdominal strengthening. Lift both legs into the air, raise your hips off the floor and rotate your legs in a bicycling motion.
Plank
Core strength development will increase total body functional abilities. Begin the basic front plank in a push-up position, with your body straight from your head to your toes. An adjustment to a knee position plank may be done for third graders who are unable to perform the toe plank correctly. Lie on your back for a reverse plank. Begin with bent knees and arms at your side. Raise your hips until your body is in a straight line from knees to shoulder.
Flexibility
As our young kids get involved in sports at younger and younger ages, the need for specific flexibility training increases. According to the American Academy of Orhtopaedic Surgeons, stretching helps prevent injuries. To get the best results, young athletes should stretch all major muscle groups before and after sport activities. Sit on the mat with the bottom of your feet together. Hold onto your feet and gently press your knees toward the floor. Move your legs into a straddle position. Stretch gently toward the left, right and then center. Place your right foot on the mat on the outside of your straight left knee. Turn your upper body away from your straight knee, placing your left elbow on the outside of your right knee. Use gentle pressure to turn your upper body as far as you are able.
Tumbling
According to the recommended guidelines from the Montana Office of Public Instruction, age-appropriate tumbling exercises should be included in mat activities for Grade Three. Begin in a squatting, tucked position. Roll back, keeping your chin tucked and your back rounded. Using your stomach muscles, continue to roll from your glutes to your shoulders.Forward roll, straddle roll, and pike roll are also beneficial for this age group.
