Fitness Programmes for Children

Simple circuit training

Aerobic physical activity and muscle strengthening exercise are equally essential for weight management. Some simple bare-handed exercises are illustrated below. Children may follow the instructions to do 2 to 3 sets of exercise according to their physical ability, or exercise according to the self-designed training programme under the instruction of a coach. For optimum results, parents may accompany their children during exercise to remind them of the correct postures and breathing rhythms as a sign of support.

Bent Knee Push Up (Upper limbs and chest)
10 times

Bent Knee Push Up (Upper body and chest) 10 times

Place your hands on the ground, keep your upper body and thighs in a straight line when pushing up.
Bend your elbows at an angle of about 90° when pressing down.
Inhale when pressing down and exhale when pushing up.

Parent's participation:
A child can use his/her left and right hands alternately to support his/her body, and use the other hand to touch his/her parent's palm.

Curl Up (Abdominal muscles)
10 times

Lie on your back as the starting position.
Bend your knees at an angle of about 90° and straighten your arms.
Exhale when you curl up with fingers touching the knees.
Inhale when you returning to the starting position.

Parent's participation:
Hold your child's feet in position.

Lunge Forward (Thighs)
10 times

Stand with feet shoulder-width apart.
Take a big step forward with the right leg, bend the right knee, and then return to the standing position.
Take a big step forward with the left leg, bend the left knee, and then return to the standing position.

Parent's participation: Stand in front of your child and keep a certain distance. The child touches the parent's hands with his/her hands when lunging forward.

Alternate Back Extension (Lower back)
10 times

Lie on your front as the starting position.
Exhale when you lift your right arm and left leg.
Inhale when returning to the starting position.
Exhale when you lift your left arm and right leg, and then inhale when returning to the starting position. (Repeat by alternating these two sets of movements).

Parent's participation: Half squat in front of your child and hold out your hands to let your child touch them.

Side Bend (Flank muscles)
10 times

Stand erect with feet shoulder-width apart.
Stretch your right arm above the head and bend to the left and exhale.
Bend your knees sideways following the stretch.
Inhale when returning to the standing position.
Stretch your left arm above the head and bend to the right.
Exhale when you bend and inhale when returning to the standing position.
Each side bend and arm stretch is counted as one repetition.

Parent's participation: Stand face to face with your child and practise together

Leg Abduction (Outer thighs and hips)
10 times

Start with a standing position with your arms stretching horizontally to shoulder level.
Lift your right leg to the right side and then return to the standing position.
Lift your left leg to the left side and return to the standing position.

Parent's participation: Stand face to face with your child, and practise together hand in hand.

Bridging (Lower back and hips)
10 times

Lie on your back with knees bent at 90°.
Raise your hips until your thighs are in a straight line with your upper body.
Exhale when you raise your hips and inhale when you lower them.

Parent's participation: Place your hand above the stomach of your child. The exercise is completed once the child's stomach has touched your hand.

Pull Up (Upper back and biceps)
10 times

Parent stands with legs apart, facing the child who lies on his/her back on the floor; both parties grasp each other’s wrists tightly.
The child pulls up his/her body until his/her elbows bend at an angle of less than 60°.
Exhale when pulling up and inhale when lying down.

Points to Note

Before/ after physical activities, do plenty of warm-up/cool down exercises and stretching exercises;
Do not exercise on an empty stomach or when you are too full;
Exercise at your own pace and do not overdo it;
Stop immediately if you feel unwell while exercising and seek help from professionals.

Video of Exercise Demonstration

More information

For details about the “Healthy Exercise for All Campaign”, please call the Leisure and Cultural Services Department (LCSD) 24-hour Customer Hotline at 2414 5555 (This hotline is handled by “1823”) or visit the website of LCSD at www.lcsd.gov.hk/en/healthy.

For enquiries on Children Fitness programmes organized by the District Leisure Services Officers (DLSOs) of the LCSD, please approach the respective DLSOs or visit “Community Recreation and Sports Programme” of LCSD’s website.

For more information on health, please call the Health Education Infoline of the Department of Health at 2833 0111 or visit the website of Centre for Health Protection at www.chp.gov.hk

Download Area

A Guide to Body Weight Management for Children Children Fitness Handbook
Download booklet of “Fitness Programmes for Children”