Core strength is the foundation for many everyday skills in children. Sitting upright at school, maintaining attention during desk work, climbing at the playground, getting dressed, and using both hands together for tasks like writing all rely on a strong and stable core.
When core muscles are not working efficiently, children may compensate in ways that affect posture, endurance, balance and coordination. Over time this can make everyday tasks more difficult.
Below are 10 common red flags that may indicate a child is struggling with core strength.
10 Core Strength Red Flags in Children
1. Slumping while sitting or standing
Examples: Sliding down in a chair, slouching during desk work, or standing with a collapsed posture.
2. Leaning head on one hand while writing or reading
Examples: Holding their head up with one hand during homework, reading, colouring or drawing.
3. Leaning on the desk while writing or reading
Examples: Resting their chest or elbows heavily on the desk during schoolwork.
4. Leaning on furniture or other people while standing
Examples: Leaning against a wall, table or another person instead of standing upright.
5. Avoiding gross motor play
Examples: Avoiding playground climbing equipment, sports or active games.
6. Fidgeting in their seat or struggling to sit still
Examples: Constantly shifting position, wriggling in their chair or moving frequently during mat time.
7. Difficulty with fine motor control and accuracy
Examples: Messy handwriting, difficulty cutting with scissors or controlling pencil pressure.
8. Difficulty transitioning between positions
Examples: Struggling to move from lying to sitting, sitting to standing, or kneeling to standing.
9. Difficulty with balance challenges
Examples: Difficulty with jumping, hopping, stairs or balance activities.
10. Difficulty with endurance or bilateral coordination
Examples: Getting tired quickly during physical activities or struggling to coordinate both sides of the body together during play.
How to Help Build Core Strength
The good news is that core strength develops best through play and movement. Many simple activities – including yoga-inspired movements – can help children strengthen their core while having fun.
Here are 10 activities that help build core strength in kids.
1. Simple Seated Bridge
Have your child sit with their knees bent and feet on the floor.
How to play:
Roll or drive a toy under their bent legs. For more of a challenge, ask them to lift their hands off the floor or lift one leg.
2. All Fours Bridge
This bridge begins with your child on hands and knees.
How to play:
Have toys pass underneath their body. To increase the challenge, ask them to lift one leg behind them or lift one arm.
3. Plank Bridge
Planks are excellent for building deep core stability.
How to play:
Have your child hold a plank position while a toy moves underneath. For an extra challenge they can lift one leg or try turning into a side plank.
4. Downward Dog Bridge
This yoga-inspired pose strengthens both the core and upper body.
How to play:
Have your child form a downward dog shape and hold the position while a toy passes underneath. They can also try lifting one leg for a three-legged dog.
5. Crab Walk Bridge
Crab walking is a fun and effective way to build core strength.
How to play:
Have your child lift into a crab walk position and move forwards or backwards. To increase the challenge they can lift one hand or one foot.
6. Inchworm
The inchworm helps develop core strength, coordination and motor planning.
How to play:
Start standing, bend forward to touch the ground, walk hands forward to a plank position, then walk feet in to meet the hands. Repeat to move forward.
7. Crawling Races
Crawling is excellent for building core strength and bilateral coordination.
How to play:
Set a start and finish point and have children crawl from one side to the other in a race or relay.
8. Quadruped Play (Hands and Knees)
The hands-and-knees position is a powerful way to build core stability.
How to play:
Encourage your child to stay in this position while doing puzzles, playing a board game, drawing on large paper, or playing with cars and trains.
9. Wall Ball
This activity strengthens the core while encouraging upright posture.
How to play:
Place shapes or letters on a wall. Have your child keep a ball pressed against the wall with both hands and roll it to each target as you call them out.
10. Tall Kneeling Catch
This activity challenges balance and core stability.
How to play:
Have your child kneel upright on both knees while playing catch with a ball. Once they get comfortable, try throwing the ball slightly to the side or higher and lower to increase the challenge.
Core strength supports posture, balance, endurance and coordination. Strengthening these muscles through fun activities can help children feel more confident in everyday movement and school tasks.
If you notice several of these red flags in your child, an occupational therapist can assess their development and provide targeted strategies to support their growth.
At Sydney Kids OT, we support children through play-based therapy that builds the foundational skills they need for everyday life at home, school and the playground.