Fitness for Kids – Warm Up

    Published: 06-16-2009
    Views: 20,218
    Fitness expert Margie Weiss demonstrates a warm up for kid’s upside down fitness.

    Margie Weiss

    Margie Weiss has been in the fitness industry all of her life, having been a national gymnast as a child, and mother/trainer to three international athletes. Owner-coach of MG Gymnastics, her team produced international stars for 15 years. Former owner of 2 Gold's Gym franchises, Margie is also a certified personal trainer, specializing in youth sports conditioning. She has trained international athletes, including her children. Her son, Michael, is a 2-time US Olympic figure skater and 3-time US National Champion. Currently, she is GGX (Group exercise director & instructor) for 3 Gold's Gyms, where one of her programs boasts 500 classes per month; she supervises 175 instructors. Having published many articles in the fitness field, she enjoys seeing progress in each of her participants. But the things that makes her most proud of the lives she has affected are her 5 grandchildren, all of whom live very close. Seeing their smiles makes every day worth smiling about!

    Hi, my name Margie Weiss, this is upside down fitness for kids. What we are going to do first is warm up, because its really important that you get your muscles warmed, your body temperature up, keep your body a little bit looser before you start to do things both for you and the athlete. So, kids, what we want to do with them is something thats simple enough, that it is not going to be uncomfortable for them to do so that they will make sure that their body does actually get warmed up. So, were just going to march. Every child knows how to walk, so were going to just march. Doesnt matter whether youre on a beat, whether youre on music, as long as the body is moving, the temperature is going up, and were going to straddle our legs just a little bit wider, that way we can squeeze our hips and our inner thighs, and then were going to come in nice and low. So, were stretching out the back of the legs, belly is into your backbones, body is nice and tall, but the shoulders are low. As we stand up and march, were going to lift our knees just a little bit, so its up and up and up and up. Working the hip flexure here, take it just to whatever flexibility level you can handle, same thing with your child, and then were just going to march it wide a little bit more so that we can stop in place. Youre going to sit in a little chair, the object behind this warm up -- these are called squats, and theyre really important especially for the adult whose knees may not be quite as good as the childs. Were going to sit back as if youre sitting into a chair, but you dont quite want to touch it. So, youre going to keep your knees behind your toes, youre going to keep your belly button to your backbone, and youre going to squeeze your glute muscles as you go down and up. The squat is one of the best ways to warm up the body fully in just one motion. From this position were just going to take our legs; one to the back, one to the front, then tuck your hip under just a little bit, and youre going to bend the knees and come back up. Were stretching off the hip flexure here. Body is tall, you want to pretend like youve got a tea cup on your head, and you dont want to lose it. As we stand up were going to go to other side. Back foot is back, heel is up, tuck your hip under, youre going to bend this back leg. You want to think of a vertical column from the time you go down to the time you come up. Head is in line as you do the exercise. Belly is always to the backbone for safety, you catch it at about 90, bring it back up. Im going to come back to the center, legs are kind of wide, Im going to bend one leg and just stretch, stretching out the inner thigh. If you want you can lift your toe and you can drop a shoulder to start the back workout. Keep your knee inside your toes for safety. Now going to the other side; lift the toe, sink into it, back is kind of flat, chin is out. Coming right back to center, were going to do some back here, were going to arch it a little bit, were going to round it a little bit. As you arch, push your belly down, stick your hips out the backdoor, but as you round, pretend like there is a big Resist-A-Ball, a huge ball in front of you and youre trying to hug it with your body. Arching it one more time, were going to tuck our hips under, then were going to bring it back up. Im going to do the shoulders, and this is more for the adult than for the child, because the adult is going to be spotting the child, so were rolling the shoulders to the back. Im going to do the same thing to the front, so you just roll and let it return. Neck, were going to stretch just by leaning to the side, drop this shoulder, let the head relax, again, belly is still tight to your backbone. Let it fall to the front, stretch the back, drop the shoulders just a bit and look to the other side, relax your ear, just going right to your shoulder. As you stand up youre going to take an arm across, were going to drop the shoulder, grab a hold, and just bring it across. Same thing to the other side, breathe out, drop your shoulder, take it across. Youre going to go way up overhead, bring it back, this is for your triceps which are right here, look down and just gently press back. Then do it to the other side; look up, look down, press it in. Just a few more things; hands to the back, youre going to take a big breath up, arch your back, lift your head to the ceiling, stretch out the chest muscles through here, and then bring it up. This time we will do the opposite. Round your back a little bit, press your hands forward, put your head duck under, and your shoulders rise. Drop your shoulders, lift your chest, open out and lift upwards with the chin but not back, and then bring it on down. Shake stuff out and were ready for a workout.