Exertion or effort directed to produce or accomplish something

  • This workout takes approximately 10 Minutes
  • This workout is for students in Grades PK-1
  • Teacher Resources


  • Type:  Strength
  • Excercise:  Abdominal Routine
  • Target:  Core
  • Equipment:  Chair
Workout guide


1. Start in seated NaliniKIDS posture, facing sideways at the edge of a chair
2. Place your hands underneath your shoulders at either end of the seat of the chair
3. Turn your palms out and hold the edges of the chair with your fingertips
4. Lean your upper body back into your hands; using your abs, lift your legs up from the floor
5. Balance on your glutes, keeping your thighs and feet together and your abs activated, knees slightly bent
6. Keep your abs pulled in tightly and your shoulders back and down
7. Lean your upper body back and extend your legs out and forward; then lean your upper body forward and crunch your legs into your chest, using the abs to pull them in (think of opening and closing your body like a book)
8. On the OPEN: elbows bend and your legs straighten
9. On the CLOSE: arms lengthen and your knees bend


– 10 single count
– 10 pulses
– 10 single count
– Rest
– 10 single count
– 10 pulses
– 10 single count
– 5 second hold


If you’re confused about your set-up:
– Stay in a smaller, more comfortable range
– Or place your feet on the floor and using your abs, lower and lift just your upper body


You can customize the reflection prompts to meet the needs of your students and your time constraints. Create a unique workout experience every time you return to this lesson by choosing different prompts — each workout can reveal something new for students!

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