5 Core Strengthening Exercises Using Paper

It is time to great creative! If you need to work on muscle strengthening at home, try these 5 core strengthening exercises using paper. Yes, that is correct – just a few sheets of paper. White printer paper works or recycled paper works too. If you want to jazz up the activities to increase a child’s interest, find pictures of their favorite characters from a magazine or print from the internet. The kids can tap, jump over and balance their character friends while they exercise.

Core Strengthening Exercises Using Paper

Plank Paper Taps

Want to strengthen your shoulders and upper body? Try this challenge. Push up into a plank position and put a piece of paper in between your hands on the floor. Maintain your plank position but pick up your right hand and tap the piece of paper and return to a plank position. Now pick up your left hand and tap the paper. Return to a plank position. How many times can you tap the paper before you fall over?

Plank Agility Ladder

Try out these core strengthening exercises with paper. Make your paper agility ladder again by lining up several pieces of paper at least 12-18 inches apart. Push up into a plank position with both of your hands in between two pieces of paper. Move down the paper agility ladder by moving your hands first following by your legs. Can you make it to the end of the ladder maintaining the plank position without falling over?

Wall Squats

Do a wall squat with your back against the wall and your hips and knees at 90 degrees. Crumple up a piece of paper and place it between your back and the wall. Can you hold the wall squat position for 30 seconds without letting the wadded up piece of paper drop to the floor? These core strengthening exercises using paper are harder than they sound.

Paper Press

You are going to practice holding the paper and pressing it for one minute intervals. Press your hands together at chest height with a sheet of paper in between – press and hold for one minute straight. Press your hands together overhead with a sheet of paper in between your hands – press and hold for one minute straight. Put the sheet of paper between your knees – press and hold for one minute straight. Lay on your back. Tighten your stomach and lift your legs slightly off the ground. Have someone put a sheet of paper between your ankles – press and hold the paper there for 10 seconds.

Table Top Challenge

Have the child crumple up a few pieces of recycled paper. The object of this game is to balance the paper balls on your back or belly depending upon the table pose. To start, the child should assume a table yoga pose by going on all fours like they are crawling. Put one paper ball on their back. Can they balance it? Now ask the child to lift one arm, can they still balance the paper ball? How about if they lift a leg? Try lifting an arm and one leg. Don’t let the paper ball fall.

Reverse the table pose and have the child go into a crab position so their belly is facing the ceiling. Try balancing the paper ball on their stomach. Challenge them to do the same tricks mentioned above – lift one hand, leg, and both.

More Resources to Work On Muscle Strengthening

The Core Strengthening Handbook digital resource includes 50+ activities including:

• Quick and Easy Core Strengthening Activities for Kids
• Core Strengthening Exercises With Equipment
• Core Strengthening Play Ideas
• Also includes information on why core strengthening is important and details about the core muscles.

The Exercises in the Classroom and Home set includes the following poster pages:

• Wake Up Exercises – get students awake and ready to learn! Use to get the wiggles out or to energize students.
• Be Strong Exercises – students can work on core strengthening, shoulders, arms, hips, and legs.
• Focus Exercises – encourage increased focus, balance, and attention with these 6 exercises.
• Stretching Exercises – 6 simple exercises to increase flexibility to prevent poor posture.
• Calming Exercises – a great routine to implement to help students self-regulate. FIND OUT MORE.

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