All parents know that the playground is the perfect place to encourage kids to exercise and use some of that boundless energy. Your kids can spend hours playing with their friends on the playground while you sit, relax and watch. Yet, why should your kids be getting all of the benefit? That playground equipment is a great place to exercise while your kids are entertained and engaged in their creative play. Here are five ways to use the playground to improve your fitness goals:
1. Work the Upper Body
Those monkey bars and hanging bar are fantastic for an upper body workout. Grab a monkey bar or hanging bar, bed your knees to get your feet off the ground, and do a few pullups. You may not be able to do many, but even a few will start engaging the upper body muscles.
If you are not strong enough to lift your body completely off the ground, start with a jumping pullup. To do this, start from a standing position and jump to grab the bar. Do not allow your body to drop, but keep the muscles tight and lift your chin above the bar.
After you are done with pullups, head to the nearest park bench. Stand facing it and place your hands on your seat, extending your legs behind you in a plank-like stance. Lower your upper body toward the bench by bending your elbows, then push up. This modified park bench pushup is a great way to strengthen the upper body.
When you are done, turn around, grasp the edge of the park bench behind you, and sit. Scoot your rear end off the bench and dip down, using your feet on the ground and your hands on the bench for support as you go up and down. The park-bench dip will work the upper back and triceps.
2. Stepping Exercises
Balance discs, steps and even railroad ties on the playground provide a great place to get some cardiovascular exercise with stepping exercises. These can be fairly simple to implement, as well. Just stand near the step or ledge you want to use, and step up and down, over and over, and raise your heart rate. Try to choose an area away from where most of the kids are playing, and make sure the surface is dry and flat to avoid slipping and falling.
3. Decline Situps
If you have strong abs and want to make them even stronger, use the slide to perform some decline situps. Sit at the bottom of the slide with your legs above you on the slide. Do a situp and allow gravity to increase the workload on your muscles. Again, watch for the kids and make sure they have a chance to use the slide, as well.
4. Hanging Crunches
If you want to work the abs without laying down on the job while monitoring your kids, do some hanging crunches. Grab a bar and hang from it, then pull your knees to your chest, engaging the core muscles. Relax and repeat. As a bonus, this exercise is great for toning your arms.
5. Hips and Waist Exercises
Use the steps to work your hips and outer thighs, and trim your waist with a lateral leg lift. Stand on the step of the playground with one leg hanging off. Extend the leg that is hanging off to the side, flexing the foot, while supporting yourself with the foot and leg that are on the step. Try to keep your upper body straight while performing this exercise. Repeat for a set of 12, then turn to work the other leg.
Remember, the playground isn't just for kids. With the right exercises, you can trim and tone while your kids play and explore, making a trip to the playground beneficial for everyone.
