by Michael Meyerhoff, EDD

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Meyerhoff, Michael.  "How to Exercise With a Newborn."  07 July 2006.  HowStuffWorks.com. <http://health.howstuffworks.com/how-to-exercise-with-a-newborn.htm>  06 July 2008.

Inside this Article

  1. Introduction to How to Exercise With a Newborn
  2. Newborn Exercise Basics
  3. Exercises for a Child, 1 to 6 Months
  1. Exercises for a Child, 7 to 11 Months
  2. Upper Body Exercises for a Child, the Second Year
  3. Lower Body Exercises for a Child, the Second Year
  4. See more »
    1. Upper Body Exercises for a Child, the Third Year
    2. Lower Body Exercises for a Child, the Third Year
    3. See all Newborn Development articles
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Upper Body Exercises for a Child, the Third Year

A child this age keeps you busier than ever. He can hold a thought and he enjoys solving problems -- like how to get on top of that counter or out the front door faster than you! He is physically strong, has a good memory, and is a constant surprise. Climbing and running are his choice activities. Even a parent in good physical condition will be awed by his seemingly inexhaustible energy level. In this section, you'll learn about developing your toddler's physical skills by adding the suggested exercises for the third year.

Exercise: The Third Year

Exercise refines your child's skills and helps him learn to master his body. During play, encourage and foster cardiovascular (aerobic) exercises for his heart and lungs with activities such as running, chasing, and kicking balls to a partner. Try for 12 minutes of nonstop action to develop his stamina and endurance (aerobic fitness).

Add some new equipment to your exercise routine to increase interest and variety. But remember: Mastering new tricks is a challenge; repeating old ones is reassuring. Children love new experiences as well as repetition.

At this age, children sometimes develop fears. Don't force a new experience. Hug and hold your child. Reassure him to help him feel safe. Fear will pass.

Choose a time when your child is naturally active for your exercise time. Although no special clothing is needed, children love to dress up for the occasion. A warm-up suit or leotard may increase the fun.

Don't forget music! When possible, let your child decide what music to use, and offer him a wide variety of musical choices.

If you wish, you can use your favorite exercises from the previous section in addition to those that follow.

Suggested Exercises: 23 to 36 Months
  • Hug Yourself
    • Benefits:
      • Improves flexibility in arms, upper back, and shoulders

      • Improves coordination

        Exercises for your toddler's third year include Hug Yourself.

  1. Have your child sit or stand and wrap her arms snugly around her chest. Encourage her to relax her shoulders. Have her hold that position as you slowly count to 8 or 10.

  2. Have her reverse her arm positions and repeat.

  3. To increase the stretch, show her how to walk her fingers slowly toward her back. And have her hold that pose, again for a count of 8 to 10, if she can.
  • Balance Beam Walk
    • Benefits:
      • Improves balance, poise, coordination, and confidence

      • Enhances self-esteem and body awareness
If you have been working with a 2 x 4 on the floor, you can introduce your child to something higher. Use a 4-inch-wide board on a sawhorse (clamped or nailed securely) or a balance beam. Stay close. She may exhibit some fear in the beginning.

Exercises for your toddler's third year include Balance Beam.
Balance Beam

  1. Place your child at one end of the beam. Standing beside her, hold her left hand in your left hand, with your right arm around her back and holding her right arm. Have your child take a step forward, while telling her which foot she is using.

  2. Continue walking your child to the end of the beam. Repeat the sequence at least twice (more if your child is willing).

    After your child gets comfortable walking on the beam, try this:

  3. Place your toddler on one end of the beam, facing you. Hold both of her hands.

  4. Have her walk backward, slowly, to the end of the beam. Tell her which foot she's using. Repeat this sequence at least twice.
Caution: Remember to securely hold your child at all times; floor padding beneath the balance beam is also a good idea. Remove the beam and store securely when not in use. Teach your child never to climb on this piece of equipment unless you are holding her.
  • Basic Push-Up
    • Benefit: Strengthens arms, shoulders, back, and chest muscles
This is a modified version of the all-time best upper body exercise. It doesn't have to be super hard to be effective. This version gives both of you results.

Exercises for your toddler's third year include Basic Push-Up.

  1. Kneel, facing each other or side by side, with your hands and chin resting on the floor. Keep your hips and buttocks in the air, as shown. Keep your abdomen tight, and don't let your back sag.

  2. Lift your upper body by straightening your arms. Keep your back flat and parallel to the floor.
Repeat 6 to 8 times, working up to 20.
Caution: Keep your neck in line with your spine. If you curl or flex your neck up to look at each other, you may experience discomfort or pain in the neck. It's best to look down at the floor.
  • The Angry Cat
    • Benefits:
      • Strengthens abdominal muscles

      • Stretches the lower back muscles, increasing their flexibility
For fun or while telling a story, make cat noises while doing this exercise.

Exercises for your toddler's third year include Angry Cat.


  1. Begin on your hands and knees, side by side, fac-ing the floor. Keep your back flat; don't let it sag.

  2. Slowly, pull in your abdomen by tightening your abdominal muscles, and round your back. (All the action should come from the abdominal muscles; do not push with your arms.) Breathe normally. Hold for a slow count of 8 to 10.

  3. Return slowly (no sharp, jerky movements) to the starting position.
Repeat 4 to 8 times.
  • Jump in the Hoop
    • Benefit: Enhances coordination, concentration, and balance
Sometimes young children have difficulty getting both feet off the ground at the same time. Be patient and offer help if your child has difficulty.
Caution: Do this exercise on a padded carpet, grass, or a wooden floor. Do not jump on concrete or linoleum floors. Bend both knees before jumping. As your child lands, tell him to bend his knees.

Exercises for your toddler's third year include Jump in the Hoop.

  1. Have your child stand outside a hoop placed on the floor. Remember, his knees should be slightly bent.

  2. Have your child push off the floor, landing inside the hoop. He should land on the front part of his feet and immediately press his heels down and bend his knees. (Cheer and clap for encouragement.)

  3. Have him bend his knees and get ready to jump.

  4. Have him push off the ground, landing outside the hoop. Repeat sequence 4 to 8 times.

Your toddler reaps many benefits from these exercises, as you learned above. If you want more ways to work out with your child, we've got extra exercises for two year olds on the next page.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

Inside this Article

  1. Introduction to How to Exercise With a Newborn
  2. Newborn Exercise Basics
  3. Exercises for a Child, 1 to 6 Months
  4. Exercises for a Child, 7 to 11 Months
  5. Upper Body Exercises for a Child, the Second Year
  1. Lower Body Exercises for a Child, the Second Year
  2. Upper Body Exercises for a Child, the Third Year
  3. Lower Body Exercises for a Child, the Third Year
  4. See all Newborn Development articles

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