We have made this engaging Antarctic Animal Workout which combines four core exercises inspired by the fascinating creatures of Antarctica. Watch the video below and make sure to subscribe to Adaptive Kids YouTube for all of our kids sessions:

1. Humpback Whale High Plank Leg Lifts: Inspired by the majestic humpback whale, this exercise focuses on core strength and stability. In a high plank position, with hands directly under the shoulders, instruct your child to alternate lifting each leg back, engaging the glutes and core. This exercise targets the abdominal muscles, lower back, and promotes overall body control. Not only will your child feel like they're swimming alongside these magnificent creatures, but they will also develop a strong and stable core.

2. Orca Cross Body Strength: Just like the sleek and powerful orca, this exercise will strengthen your child's upper body. Starting in a high plank reach one foot across your body to the opposite side and return to the starting position, alternating legs. This exercise engages the core, shoulders, and oblique muscles, encourages midline crossing, promoting strength and flexibility while mimicking the movements of the mighty orca.

3. Penguin Back Lifts: Who can resist the adorable waddle of a penguin? This exercise focuses on strengthening the back muscles. Instruct your child to lie face down on the floor with arms extended overhead. They should lift their arms, chest, and legs simultaneously, engaging the back muscles. This exercise targets the erector spinae, promoting back strength and body awareness. Your child will feel as if they're joining a colony of penguins, while also developing a strong body.

4. Seal Pushups: Get ready to dive into an exercise that targets the upper body and core strength, just like a nimble seal! Starting in a traditional push-up or on their knees with feet crossed to make a tail, instruct your child to lower their body down towards the floor, keeping their elbows close to their sides. Seal pushups engage the chest, triceps, shoulders, and core muscles, helping your child develop upper body strength and stability.

Remember to make exercise enjoyable by creating a playful atmosphere and setting goals together. All exercises are general in nature and not personal advice. Before starting any new activity or program consult with your healthcare professional.

This session was made by James Dowton, APA Titled Paediatric Physiotherapist (Masters of Advanced Paediatric Physiotherapy, Bachelor of Physiotherapy Honours)