Penguin Waddles Exercise for Kids {FREE Printable}

Do you want a fun way for your kids or students to be active during the winter or anytime of the year? This penguin waddles exercise goes with my penguin waddles dice printable. It’s a cute and silly exercise for kids, families, and groups to do together.

Penguin Waddles Exercise for Kids {FREE Printable}

Disclosure: This post contains affiliate links (at no cost to you).

PENGUIN WADDLES EXERCISE FOR KIDS – YOUTUBE VIDEO

My 3-year-old niece, Zoey, demonstrates the penguin waddles exercise with me in this video! {Note: For more penguin activities and free printables, see Free Penguin Printables and Montessori-Inspired Penguin ActivitiesFree Penguin Cutting Strips (Montessori-Inspired Instant Download), and Free Penguin Do-a-Dot Printable (Montessori-Inspired Instant Download).}

Watch or work out to the Penguin Waddles Exercise for Kids YouTube video!

PENGUIN WADDLES EXERCISE

The penguin waddles exercise for kids is focused on balance, coordination, movement, posture, core strength, strength, control, and physical fitness.

When performing the penguin waddles exercise with kids, it’s important to keep these in mind:

  1. Start with penguin arms and hands. The child will bring arms to the side away from the body and pull fingers up away from the ground and toward the arms. You can help the child place hands and arms to help the child to feel the hand and arms placement as well as understand the exercise better.
  2. Add moving forward one knee at a time or one foot at a time. Walk forward either on knees or feet, moving one knee or foot forward followed by the other.
  3. Add shifting weight more from knee to knee or foot to foot. Kids can improve their coordination by transferring more weight onto one knee or foot at a time. This will challenge their balance more.
  4. Add lifting the knee & leg or foot & leg to the side (More Advanced). The child can lift one leg away from their other leg (abduct the leg) to increase the difficulty and increase muscle activation. The goal should be to lift the leg while keeping the rest of the body as still as possible.
  5. Focus on fun and controlled range of motion. This exercise is meant to be fun and to look like a penguin as much as possible while maintaining control.
  6. Remind kids about using good posture and engaging abdominals. Encourage kids to make themselves as tall as possible by bringing their head closer to the ceiling and pulling their belly button in toward the back wall (drawing their belly button into their spine), and keep good posture throughout the exercise. It can be tough to maintain good posture as they get tired, but good posture increases the effectiveness immensely. It will also help prevent injury.
  7. Encourage kids to keep trying. As long as they are trying and moving, encourage them! This will help them gain confidence. Then you can begin to refine the movement as confidence increases.

PROGRESSIONS OF THE PENGUIN WADDLES EXERCISE FOR KIDS

When it’s apparent that your child is ready to progress to a more difficult version of the penguin waddles exercise, here are some progressions to try while performing the exercise:

  1. Increase or add shifting weight more from knee to knee or foot to foot.
  2. Add lifting the knee & leg or foot & leg to the side.
  3. Increase body height. If the child is on the knees, bring the child to standing. If the child is standing, have him or her stand as tall as possible.
  4. Repeat earlier progressions standing if the child did them kneeling previously.
  5. Increase turning out from the hips and doing the penguin waddles with the heels together in the middle.
  6. Increase quickness.
  7. Increase repetitions. For older kids and adults, addition, subtraction, multiplication, and division can be done with the dice to increase repetitions, focus on educational skills, and make the game more interesting.


HOW TO DO THE PENGUIN WADDLES DICE FITNESS GAME

First download the free Penguin Waddles Dice Printable below. Then print out and tape or glue together the dice printable or print out and put the dice printable inserts in the differentiated instruction cube/photo cube.

This fitness game can be done with one or more kids of all ages and adults. If two or more are playing this fitness game, you can alternate rolling the dice and doing the exercise individually, or you can alternate who rolls the dice and everyone playing can do the exercise each time.

My niece, Zoey, loves to alternate when doing the exercise {Auntie Chrissy (me), Grandma (my mom), and then Zoey}! She will also take out the dice and play it on her own if she’s at Grandma’s (my mom and dad’s) and I’m not there.

  1. Figure out where you will do the dice fitness game.
  2. Roll the dice.
  3. Have the child count the number of dots on the dice that the dice has landed on.
  4. Do Penguin Waddles for that number of times. For example, if the dice landed on 5, you will do a penguin waddle 5 times.
  5. Continue this game for a specific number of rounds, length of time, or other specified amount. You can also do this dice fitness game for the specified duration, followed by one or more of my other dice fitness games that you can find below.

If I’m with Zoey, she usually likes to do multiple dice fitness games together! We typically have four fitness dice available on her shelves at all times. We use the differentiated instruction cubes/photo cubes.

FREE PENGUIN WADDLES DICE PRINTABLE {FITNESS & COUNTING INSTANT DOWNLOAD}

FREE Penguin Waddles Dice Printable {Fitness & Counting Instant Download}

You can get a free, instant download of my Penguin Waddles Dice and Differentiated Instruction Cube (photo cube) printables!

SIMPLE AND FUN FROG LEAP ACTIVITY FOR KIDS {FREE PRINTABLE}

Simple and Fun Frog Leap for Kids {FREE Printable}

Check out my “Simple and Fun Frog Leap Activity for Kids” post for another fun fitness for kids printable plus ideas of activity trays you can easily prepare with these printables. Since she was 2 years old, my niece, Zoey, has brought the frog dice out often and does it on her own or will ask for a family member to do it with her. So adorable and an awesome way to get kids loving to move from an early age!

JINGLE BELL JUMPS EXERCISE TUTORIAL AND YOUTUBE VIDEO

Jingle Bell Jumps Exercise for Kids {FREE Printable}

Check out my blog post with a YouTube video and tutorial on how to do the jingle bell jumps exercise and to get the FREE Jingle Bells Jumps Dice Printable {Fitness & Counting Instant Download}!

RACCOON WALKS EXERCISE TUTORIAL AND YOUTUBE VIDEO

Raccoon Walks Exercise for Kids {FREE Printable}

Check out my blog post with a YouTube video and tutorial on how to do the raccoon walks exercise and to get the FREE Raccoon Walks Dice Printable {Fitness & Counting Instant Download}!

ANT CRAWLS EXERCISE TUTORIAL AND YOUTUBE VIDEO

Ant Crawls Exercise for Kids {FREE Printable}

Check out my blog post with a YouTube video and tutorial on how to do the ant crawls exercise and to get the FREE Ant Crawls Dice Printable {Fitness & Counting Instant Download}!

FISH SWIMMING EXERCISE TUTORIALS AND YOUTUBE VIDEOS

Fish Swimming Exercise for Kids {Free Printable}

Check out my blog post with YouTube videos and tutorials on how to do the swimming exercises and get the One Fish, Two Fish, FREE Fish Swimming Dice Printable {Dr. Seuss, Finding Nemo, Ocean, and Pet Themes Instant Download}!

BUNNY HOPS EXERCISE TUTORIALS AND YOUTUBE VIDEOS

Bunny Hops Exercise for Kids {Free Printable}

Check out my blog post with YouTube videos and tutorials on how to do the bunny hops exercise options and to get the FREE Bunny Hops Dice Printable {Spring, Easter, Peter Rabbit, and Pet Themes Instant Download}!

BUTTERFLY FLAPS EXERCISE TUTORIAL AND YOUTUBE VIDEO

Butterfly Exercise for Kids {Free Printable}

Check out my blog post with a YouTube video and tutorial on how to do the butterfly flaps exercise and to get the FREE Butterfly Flaps Dice Printable {Spring, Summer, and Nature Themes Instant Download}!

DUCK WALKS EXERCISE TUTORIAL AND YOUTUBE VIDEO

Duck Walks Exercise for Kids {FREE Printable}

Check out my blog post with a YouTube video and tutorial on how to do the duck walks exercise and to get the FREE Duck Walks Dice Printable {Fitness & Counting Instant Download}!

HORSE GALLOPS EXERCISE TUTORIAL AND YOUTUBE VIDEO

Horse Gallops Exercise for Kids {FREE Printable}

Check out my blog post with a YouTube video and tutorial on how to do the horse gallops exercise and to get the FREE Horse Gallops Dice Printable {Fitness & Counting Instant Download}!

RECYCLING CRUSHES EXERCISE TUTORIAL AND YOUTUBE VIDEO

Recycling Crushes Exercise for Kids FREE Printable

Check out my blog post with a YouTube video and tutorial on how to do the recycling crushes exercise and to get the FREE Recycling Crushes Dice Printable {Fitness & Counting Instant Download}!

CAR RACING LAPS EXERCISE TUTORIAL AND YOUTUBE VIDEO

Car Racing Laps Exercise for Kids {FREE Printable}

Check out my blog post with a YouTube video and tutorial on how to do the car racing laps exercise and to get the FREE Car Racing Laps Dice Printable {Fitness & Counting Instant Download}!

WHALE BREACHES EXERCISE TUTORIAL AND YOUTUBE VIDEO

Whale Breaches Exercise for Kids {FREE Printable}

Check out my blog post with a YouTube video and tutorial on how to do the whale breaches exercise and to get the FREE Whale Breaches Dice Printable {Fitness & Counting Instant Download}!

SNAIL CRAWLS EXERCISE TUTORIAL AND YOUTUBE VIDEO

Snail Crawls Exercise for Kids {FREE Printable}

Check out my blog post with a YouTube video and tutorial on how to do the snail crawls exercise and to get the FREE Snail Crawls Dice Printable {Fitness & Counting Instant Download}!

DICE FITNESS GAMES

Here’s a Dice Fitness Game I created for kids and adults that uses regular dice!

Dice Fitness Game

HAVE FUN!

Kneeling and standing exercises are key in developing a child’s proper movement patterns. Anything to get kids moving is very helpful and important.

Have you, your child(ren), or your students tried the penguin waddles exercise? What other exercises or types of exercises would you like tutorials on?

Have fun!

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