InStep Pilates | 722 W 19th Street Ste A, Houston, TX 77008 | | 832-600-6296

                  Opening Hours: Mon - Fri 6am to 7pm & Sat - Sun 8am to 2pm

Servicing the greater Houston regions and its surrounding areas

(Downtown Houston, Greater Heights, East Downtown, Midtown, Houston Heights, Timbergrove, Shady Acres, Garden Oaks/Oak Forest)

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Pilates for Children

February 9, 2016


The Benefit of Pilates for Children



As a parent or guardian, you often have to repeat the same things to your children, "sit up tall" or "straighten your back,"  to make sure your beloved grow up straight and tall. The Pilates methodology makes a particular emphasis on the back, helps to correct your posture and can be accessible to children starting as young as 5 years old. 



Pilates for Children and Adults


With over 500 excercises in the repertoire, Pilates  narrows the focus on specific muscle groups to help strengthen your core, alleviate any recurring pain in the back and joints, and help with fexiblitiesDue to the large amount of varities in exercises, the session can be tailored to any level of ftiness level and any ages. While the popularity of Pilates among adults is well chronicled, the exercise program also offers a large range of benefits to children. Improved posture and spinal alignment are realized as exercises increase the strength and flexibility of the abdominal and inner muscles of the body (the core or trunk). It promotes toned, sleek bodies and improves athletic performance. Through Pilates, children can gain awareness of their body, and learn how to move efficiently and gracefully. As children grow, their bodies are in a constant state of change and development.


Benefit of Pilates in School


Beyond physical fitness, having a strong core can open up other benefits for children-including improved learning. Advocates believe that when the trunk, or torso, stability is absent, sitting and standing for extended periods in school can be difficult. If children are expending their energy throughout the day just to maintain stability, their stamina for homework and other after school activities may be depleted. A strong trunk or core conserves their energy and allows them to be more attentive to schoolwork.


5 Fun Exercises You Can Teach Your Children at Home


Tick Tock Side Bend


The Tick Tock Side Bend exercise helps to maintain good posture and strengthens the spine.


Here is how to perform the exercise:


Have your child sit upright on a stool or chair with back straight and spine in neutral alignment (center of pelvis, shoulder, and ear are verticallly lined up). Now have your child bend the right ear towards right shoulder by stretching the left side and ribcage. Return to the starting point. Repeat the same towards left side. Ask your child to inhale when in an upright position and exhale when bending towards the side. Repeat 4 to 6 times on each side. Now ask your child to rotate the spine towards the right and look over the right shoulder. Return to the starting point. Repeat the same towards left side. Ask your child to inhale when rotating and exhale when returning to the start position. Repeat 4 to 6 times on each side.


The 100


The 100 exercise helps with breathing and core strengthening.


Here is how to perform the exercise:


Have your child lie on their back on the floor. Depending on their level of fitness, your child can lift their legs straight into the air, at a 45-degree angle, or slightly lower. If your child needs to, they can bend their knees, be sure that the knees line up right over their hip. Have your child place their arms at their sides and lift them 6 inches from the ground. Your child's back should stay flat on the floor. If your child can, lift their head up so their shoulders blades are off the floor and they are staring towards their inner thighs or toes. The goal is to breath in for five counts, while pumping the arms, then breath out for five counts as they sink their stomach toward the floor. As the name suggests, your child should try to reach 100, breathing in and out, but start with a lower number.


Rolling like a Ball 


This exercise will help your child with flexibiliy in the spine.


Here is how to perform the exercise:


Have your child sit up with their knees bent and feet flat on the floor and using their hands to grasp their ankles. The feet should be about hip width apart. Tuck their head in, so that the back is round and they are staring at their stomach. Your child should tilt back so that they are supporting themself on their sit bones, or ischial tuberosity, the two bony bumps on the buttocks that are part of the pelvis. Tell your child to breathe in as they rolls back, like a ball, until their shoulders touch the floor, and to exhale as they come back up. For extra back support and cushion, you may want to put a blanket on top of a mat or carpet your child does this exercise.


Leg Circles 


Leg circles will help your kid with hip's fexibility and abdominal work.


Here is how to perform the exercise:


Your child can do Pilates leg circles several ways, depending on thier level of fitness. Your child can get on their hands and knees and lift the right leg straight into the air while supporting themself on their hands; and with the other leg, Have your child rotate the leg in small circles clockwise 10 times. Then change direction and rotate 10 more times. For an added challenge, have your child extend their left arm out while he rotates the right leg. Leg circles can also be done while the child lies on their back. Your child should lift the right leg into the air, bending it at the knee if needed, and rotate it one direction 10 times, then the other direction 10 more times.


Low Planks


Pilates planks strengthen the core while engaging the upper body muscles. Use a mat to avoid hurting your kid’s elbows.


Here is how to perform the exercise:


Let your child start in a push-up position with feet apart, nearly shoulder width. This exercise can also be done on their forearms to reduce the pressure in their wrists. Your child's body should create a nice line from the top of their head to the end of their feet. Hold or spot your child to ensure that they do not arch their back by offering support to their pelvic region.



Try to keep it simple and fun for the kid, they will be more likely to do it again on their own.