Activities That Promote Large Muscle Development

While smaller muscles allow your little one to write her name and tie her shoe laces, the large muscles found in her arms and legs allow her to carry a bag of toys, pedal a bike and walk up stairs. As your child gains confidence in her new skills, you can add variation or introduce new, more challenging choices. Developing these muscles doesn't require a rigid training program in a gym, but directing her toward certain activities can build strength in these important areas of her body, according to Scholastic.com.

  1. Sporting Activities

    • Your child doesn't need to be a star athlete to reap the large muscle benefits of sporting activities. The simple act of kicking a ball requires using most of the major muscles in her dominant leg. As she progresses, have her kick a ball into a goal or between two points so she gets even more practice coordinating and working these important large muscles. Hitting a tennis ball with a racket or even playing paddle-ball develops the large muscles in her upper body, including her arms, shoulders and back muscles.

    No-Equipment Outdoor Activities

    • While many activities to promote large muscle development can occur outside, some require zero or very little equipment. Taking a walk up a long hill or climbing a tree are both ways your little one can strengthen her legs and arms as she pulls herself up into the branches. Jumping waves in the shallow water of the beach strengthens calf and quad muscles, while swimming in a pool promotes development in the arms, shoulders and pectoral muscles.

    Building Activities

    • Whether she's building a tower using a large blocks or constructing a sandcastle, there are a lot of creative ways to promote large muscle development. Carrying sand in a bucket and digging dirt with a small shovel works the muscles in her upper body. Lifting and arranging plastic blocks or dense cushions into a play fort also promotes shoulder and arm strength. Pouring water between two containers or through a funnel or water wheel in the bathtub builds coordination and strength in the shoulders, arms and forearm muscles.

    Recreational Activities

    • Many traditional playground games and activities enhance large muscle development. Anything involving repetitive jumping, such as hopscotch or jump rope, promotes coordination and development throughout her large leg muscles. Pushing a friend on a swing or climbing a jungle gym work both arms and legs as she uses the large muscles in her lower body to stabilizer herself and upper body to push or climb. If your child struggles on some of the more advanced climbing equipment, create a softer base by creating a climbing mountain in your home by piling together several pillows and cushions.

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