Pilates for Kids

Elme Vercueil
August 2013
Pretoria

Abstract
There are various debates over whether Pilates is an effective exercise tool for children. I
believe it is one of the best! Pilates is a low intensity form of exercise and place minimal strain
on joints. It places adequate weight on bones leading to bone formation and strengthening.
Deep stabilizing muscles need to work and leads to good posture and alignment. Pilates for kids
has its own challenges as it has to be fun and stimulating for the children.
Many benefits can be derived from exercising Pilates such as increased muscle tone,
stabilization, good posture and alignment, increased capacity to focus and concentrate and
mental health. Children are the future and I believe we have a responsibility to help them grow
up well and attempt to give them a healthy and long life. Pain can inhibit people. If we can
prevent pain, we can provide life!

Contents

Pg

1. Introduction 5
2. Why Pilates for Kids? .. 6
3. Benefits from Pilates .. 6
4. The structure of Pilates for Kids .. 7
5. A typical programme according to age.. 7
a. 4-7 years 7
b. 8-12 years. 8
c. 13-17 years.. 9
6. Conclusion. 10
7. Bibliography . 11

Anatomical description

This is the natural curves of the

human spine. From childhood
we can encourage the correct
posture and alignment by
strengthening the muscles. This
may prevent future spine
problems and pain.

Children are still developing and

their bones need strengthening
through some form of exercise.
Yet, their skeletons are still
vulnerable and should be
treated with proper care.
Pilates stimulates bone
formation through adequate
load bearing exercises.

Introduction:
Children from the 21st century are facing lifestyle dilemmas; such as too much television and
video games and fatty, unhealthy meals instead of active lifestyles with healthy, balanced
foods. We, the parents/caregivers have the opportunity in our hands to change the outcome of
childrens lives. We should use it wisely to create healthier life habits in order to live longer.

It is beneficial to a child to be exposed to aerobic and anaerobic exercises while growing up.
This may allow the child to develop physically and mentally at the correct pace. Though this
paper encourages the use of Pilates as an extracurricular activity, there are still many other
activities that should be present in a childs life such as riding a bike, jogging, rope jumping and
other sports.

Kids are not prepared physically to start any rigorous or demanding exercise schedule. Their
bones and skeletal frame are vulnerable because they are still growing and are susceptible to
injury. Cardiovascular and aerobic exercises popular with adults in fitness clubs and gyms are
not appropriate yet for children, so they need something that will tax them physically without
causing injury. An answer to the dilemma is Pilates for children.

Why Pilates?

Pilates is about intense focus and being aware of your body. When kids learn these principles,
they are better equipped at maintaining physical shape in other pursuits as well as learning how
to relax. Being in control of their body means they will have more self-confidence and selfesteem too.

A rigorous exercise regimen, however, may not be beneficial for young children and could even
be harmful. The concern stems from the fact that a young child's developing skeletal frame
cannot handle the demanding forms of exercise in more aerobic-oriented or cardiovascular
programs. For these children, a safer, healthier, low-impact workout is needed such as Pilates.
Benefits from Pilates?

Pilates exercise has a number of benefits for children. Just like with adults, children will develop
better alignment of the spine and their postures will improve. They will develop stronger
muscles and have greater flexibility along the core muscles located in the trunk of the body like
the hips, spine, upper thighs and abdominal areas. Their overall performance in other athletic
pursuits will improve as well. Kids will develop sleeker bodies and develop an awareness of how
their bodies move and the proper way to exercise, keeping in mind body alignment and
movement efficiency.

Childrens bodies change rapidly which affects their physical performances and for this reason,
Pilates is a great exercise option. It is easily and readily manipulated to adapt to a childs
growing and changing body. Best of all, because part of Pilates is concentration and focus on
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how the body moves in proper ways, these kids will grow up with the right physical tools to
alleviate pain and reduce the chance for injuring themselves in other physical pursuits.

Building the core muscles along the bodys trunk is also important for the development of
healthy childrens bodies. Strong core muscles will help them maintain posture and comfort
during long periods of sitting in a classroom desk. This means they will better be able to
concentrate on the lessons and homework without spending too much time and energy trying
to be comfortable and maintain focus.

Structure of class?
The classes for children are much smaller than a normal group Pilates class. This is due to the
higher level of attention that children require to ensure the safety of each. The children are
grouped according to age as there are immense differences in terms of awareness,
concentration and understanding. The choice of exercises is specific as children have less
muscle mass and thus less endurance. The duration of a Pilates class is usually between 3045min, depending on the age of the group. Children associate best with animals and animal
names, that way you can incorporate the names of the exercises with the animal names for
them to remember and associate to the exercises.
A typical programme according to age:
4-7 years:
Warm up: stretch game
Pelvic curl
Hundred
7

Single leg stretch

Double leg stretch
Criss cross
Roll up
Rolling like a ball
Spine stretch
Spine twist
Side leg lifts
Swimming
Cat stretch
Upstretch
Rest position (sleeping snail)

8-12 years:
Warm up: balance game
Pelvic curl
Chest lift
Chest lift with rotation
Hundred
Single leg stretch
Double leg stretch
Criss cross
Roll up
Spine stretch
Spine twist
Roll over
Side leg lifts
Swimming
8

Rocking prep
Catstretch
Upstretch
Front support
Rest position (sleeping snail)

13-17 years:
Warm up: Pelvic curl, spine twist supine, chest lift, chest lift with rotation, roll up
Rolling like a ball
Single leg circle
Hundred
Single leg stretch
Double leg stretch
Criss cross
Spine stretch
Spine twist
Roll over
Bicycle
Scissors
Side leg lifts
Swimming
Rocking prep
Catstretch
Front support
Rest position

Conclusion:
At the end of the day kids will be kids. We need to cater for their specific needs in order to keep
their interest and to extract the potential they have and need to develop further. Kids enjoy
fun. If you want to keep their attention and interest them you have to make the class fun and
interactive. Children like to take part in decision-making but clear borders and rules need to be
set and kept to.
Pilates is not about competition and it should be clear to the children that they are not in
competition with their peers. Set an environment that is calm, relaxing and enjoyable. Focus
their attention on their own bodies and what they feel as it will increase their body awareness.
Explain the concept that each and every one of us are different and that our bodies are
different, this may instill the concept of respect toward others from a young age.

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Bibliography:
1. http://www.Pilates.com. Pilates and our children. Fitness for the future. Ken Endelman,
2006
2. http://www.figurelinepilates.com/kidspilates.html,PilatesforKidsandTeens
3. http://alxklo.sqaurespace.com/pilatesIpro/2008/5/13, 6TipsforTeachingPilates to Kids
and Teens Amy Leibrock
4. http://www.austinfitmagazine.com/article/fix-their-form-pilates-for-children
5. http://everydaylife.globalpost.com/benefits-pilates-kids-9906.html
6. http://www.greenlivingonline.com/article/growing-healthy-kids-yoga-pilates-and-naturalnutrition

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