BeBalanced_for_Kids_II_E.pdf

BeBalanced! for kids ii

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BeBalanced! for kids ii

description of exercises:

1. standing on one foot / on both feet

Stand on the AIREX ® Balance-pad Elite in different po-

stures, in normal or moving positions, with or without using

your arms for balance.

2. Upright squat

Stand upright and slowly try to move yourself down into a

squatting position without losing your balance. While you

are doing this, the soles of your feet should remain wholly

on the AIREX ® Balance-pad Elite.

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BeBalanced! for kids ii

3. sitting down

Sit on the AIREX ® Balance-pad Elite - you can use your hands to support your-

self if you like. Either pull up your feet onto the pad or pull them up and stretch

them out in front of you - try not to lose your balance.

Alternative version: Hold both your ankles from the outside with your hands and

slightly spread your legs.

4. kneeling

Kneel on the AIREX ® Balance-pad

Elite. You can now either gently mo-

ve the upper part of your body or lift

your feet off the pad. The level of

difficulty can be varied by increasing

or decreasing the gap between the

knees; (easier when the knees are

further apart, more difficult when

they are close together).

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BeBalanced! for kids ii

5. on all fours / in the press-up position

You can either place your feet, knees or hands on the AIREX ® Balance-pad Elite

and assume the press-up position or (easier) get on all fours and try to hold this

position.

Important: Keep your back straight, tense your stomach („pull your belly in“)

Alternative versions for those with more experience: Use 2 or 4 AIREX ® Balan-

ce-pad Elite and place each hand or foot on one of the pads, swap between lif-

ting an arm and leg off to the side.

Objective: To gain first experiences of exercising on „unsteady“ ground, lear-

ning to keep one‘s balance by engaging different parts of the body.

Posture training

6. standing on the balls of the feet

Stand on the AIREX ® Balance-pad

Elite normally and the rise so that

you are just standing on the balls of

your feet. Try to hold this position;

you can also try lifting your arms

while doing this.

Alternative version for those with

more experience: Stand on one foot

normally and rise onto the ball of the

foot, using your arms to balance if

you like.

Important: Keep your stomach tight,

do not slump, keep your head

straight.

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BeBalanced! for kids ii

7. Crouch

Make yourself as small as possible on the AIREX ® Balance-pad Elite, i.e. assu-

me a crouching position, put your head between your legs, arch your back - this

achieves the opposite effect and uses the opposite muscles from those used

when standing on the balls of your feet.

8. dynamic tension exercises

Lie on your back on the AIREX ® Balance-pad Elite and press your back hard

against the pad. Lift your legs and arms, keeping your head between your arms

and your stomach tensed.

Alternative version: perform the same movements while lying on your left and

right sides

Objective: Creating and holding tension in different parts of the body and in dif-

ferent positions

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