8 Safe Exercises for Arms, Legs, Back, and Front Torso (Age 9)

A safe, kid-friendly school exercise list for a 9-year-old, with two simple bodyweight options for arms, legs, back, and front torso, plus clear directions.

PDF

Here are two exercise options for each body area. Choose one or both from each section. Move slowly and carefully, and ask your teacher or another grown-up to check your form.

Start with: 3–5 minutes of gentle marching or walking. Do about 8 repetitions of each movement, or hold a position for 10–15 seconds. Rest whenever you need to. These are choices—not a competition.

1. Arms

  1. Wall push-ups: Stand an arm’s length from a wall. Put your palms on it at shoulder height. Bend your elbows to bring your chest closer to the wall, then gently push back. Keep your body straight.
  2. Arm circles: Stand tall with your arms out to the sides. Make small circles forward 8 times, then backward 8 times. Keep the circles comfortable.

2. Legs

  1. Chair sit-to-stands: Sit near the front of a sturdy chair. Lean forward a little, stand up, then slowly sit back down. Ask a grown-up to make sure the chair will not slide.
  2. Calf raises: Stand behind a sturdy chair and hold it lightly. Rise onto your tiptoes, then lower your heels back down slowly.

3. Back

  1. Bird-dog: Start on your hands and knees on a comfortable surface. Slowly reach one arm forward. If that feels steady, stretch the opposite leg behind you. Return to the start and switch sides. Keep your back comfortable and steady.
  2. Shoulder-blade squeezes: Sit or stand tall with your arms relaxed. Gently draw your shoulder blades toward each other, as if holding a small piece of paper between them. Hold for 3 seconds, then relax.

4. Front torso (tummy muscles)

  1. Dead bug: Lie on your back with knees bent and feet on the floor. Gently tighten your tummy. Slowly slide one heel away, then bring it back. Switch legs. Keep your back comfortable; do not force it flat.
  2. Knee plank: Lie on your tummy, then prop yourself up on your forearms and knees. Keep your body in a straight line from shoulders to knees. Hold for 5–10 seconds, then rest. Skip this one if it feels uncomfortable.

Safety reminder: Stop if anything hurts, makes you dizzy, or feels wrong, and tell a grown-up. You do not need weights or hard exercises. Good control matters more than doing lots of repetitions.

Ask a followup question