Gross Motor Play Activities
What are core muscles? Core muscles are the muscles of the abdomen, back, hips and shoulders. The job of the core muscles is to provide stability and work to keep your body upright as you sit and move. When one’s core is strong it takes little effort or strain to complete typical daily activities.
The most important thing to remember is that it is the QUALITY of the movement that matters most, NOT the quantity. Quality movements will build strength, control and stability. Here are some fun activities to try with your child:
1. Wheelbarrow Walking
- Hold child’s feet and have him/her walk on hands
- Back should be straight not sagging and elbows should not be bent
- More support can be provided by holding child’s lower trunk, hips or knees
- As strength improves move your support distally toward feet
- Can also progress activity by wheelbarrow walking up and down an incline or stairs as appropriate
2. Crab Walking
- Child sits on floor, places hands and feet on floor, lifts bottom and walks forward, backwards or sideways
- Try putting an object on their tummy ie. bean bag, small stuffed animal etc. encourage child not to let object fall off
3. High Kneeling Play
- Child plays in tall kneeling on both knees without bottom resting on feet
- Child can perform a variety of activities in this position including coloring, puzzles, playing catch etc.
- Watch to be sure that child is not leaning/resting trunk while in this position
4. Half Kneeling Play
- Child kneels on one knee, other leg up without bottom resting on feet
5. Bridging
- Child lies on back with knees bent and feet flat on floor
- Child lifts bottom from floor keeping tummy tight and flat
- Slowly lower bottom to floor and repeat
6. Belly Play Propped on Elbows
- Child lies on tummy ie. to color, look at books, do puzzles etc.
- Child uses forearms to prop on bent elbows
- Chest should not be resting on the floor
7. Magic Bicycle
- Child lies on back, lifts both legs and moves legs in a bicycle motion as they “ride” their “magic” bicycle to whatever destination they choose
- Have them ride slowly i.e. going down a hill, quickly to “pedal” up a hill, put on the brakes unexpectedly etc.
8. Chair Push-Ups
- Child sits in an appropriate size chair with feet flat on floor
- Child places hands on arms of chair and lifts bottom from chair by pushing up with straight elbows
9. Foot Grab
- Child sits in chair or on floor (more challenging)
- Place bean bags, small stuffed animals, soft/squishy balls etc. on floor
- Have child pick up objects by sliding feet together, lift feet up and place object in a shallow container
10. Wall Sit
- Child stands with back flat against wall
- Have child slide back down the wall as if they are sitting in a chair
- Hold this position with knees bent
11. Wall Slides
- Same as wall sit above, but child slowly slides back up and down the wall repeatedly
- Slower is better!
12. Ball Lift with Feet
- Child lies on back with knees bent and feet flat on floor
- Place a ball on the floor between feet for the child to lift using their feet
- Child lifts legs and ball and catches ball with hands while on back
13. Snake Charmer
- Child lies on back, play music
- As music plays child pretends to be a snake and lifts shoulders and head from the floor
- When music stops child slowly lowers to the floor
14. Wall Push-Ups
- Have child stand approximately 5 inches from the wall
- Place hands on wall so body is at an angle
- Have child “push” the wall to make the room “bigger”
15. All 4’s
- Child assumes a hands and knees position with back flat not sagging
- Have child lift alternating arms or legs
- Progress to lifting opposite arm and leg simultaneously while keeping back flat
- Lift arms and legs no higher than shoulder or hip height
16. Ball Walk
- Have child lie on back with legs straight and feet resting on a large playground size ball
- Have child roll ball in and out by bending and straightening legs
17. Row, Row, Row Your Boat
- Have child hold a hoola hoop on one side while you hold the other side
- Alternate rowing by leaning forward and back
- Have the child work to pull him/herself back to a sitting position once reclined
- For added challenge move the hoop unexpectedly side to side
- This activity can be done in sitting, standing, high or half kneeling
18. Superman V-Up
- Child lies on stomach and lifts arms, legs and head from floor with back arched
- Sing a favorite song, count etc. to encourage child to hold this position
- If child is unable to lift arms and legs together first practice just arms, just legs and progress to both as tolerated
19. Floor Slides
- Child lies on back on floor and uses only their legs to scoot their body forward or backwards
20. Single Leg Balance
- Place one leg on low step, stomping on bubbles, bubble wrap (placed on elevated surface), kicking a ball off an elevated surface ie. tall plastic cup etc.
21. Seal Walk
- Child lies on stomach and uses only arms to pull self forward or back to move body
22. Bear Walk
- Child places hands and feet on floor with bottom pointing up toward ceiling and walks in this position any direction
23. Step-ups
- Place a puzzle board on one side of a step stool and pieces on the other side
- Child retrieves one piece, steps up and down to place in the board, repeat until puzzle is complete
- Look for hip, knee and foot to be aligned as ascending and descending, provide support as needed.
24. Kangaroo Hops
- Mark a starting point on the floor (tape, picture etc.), several inches away place another point
- Encourage child to jump forward with a two footed takeoff and landing
- Increase the distance between markers to increase challenge when appropriate
25. Rough Seas
- Place child in sitting on your lap or on a large ball (their feet should not be in contact with the floor)
- Shift your weight or move the ball unexpectedly in various directions
- Look for the child to maintain their balance by adjusting their trunk
- Vary the speed with which you move
- Child can pretend they are on a “ boat” and you are making “waves”
26. Imitation Games
- Simon Says
- Yoga poses
HAVE FUN!!!!!!
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