by Stephanie Epplett

Created on: March 28, 2010

Jungle gym monkey bars, while a fun, favorite way to pass time for children and parents, can also be a healthy alternative to help keep kids in shape.  The monkey bars provide various different opportunities to exercise and keep fit. The local playground monkey bars are a great way to help your kids get fit and have fun doing it. The best news is that you do not have to be a child to reap the benefits of monkey bar exercises. 

Stretches

Before and after any exercise you should always stretch your muscles.  The base of the monkey bars is a great place to accomplish this task.  You can use the beams for balance and for resistance when doing various different stretches.  You can also use the base for standing push-ups.

Leg Lifts/Balance Squats/Stair Steps

The ladder of the monkey bar provides an excellent opportunity to do leg lifts, stair-cases and extensions. 

By standing at the top of the ladder and using the beams for support you can do leg extensions and lifts.  You can also use this position to do squats.

At the bottom of the ladder, you can do stair steps. Gripping the side beams if needed, use the bottom rung to pull yourself up and then lower down.  These will be much easier for adults than children because of the height between the ground and the first rung.

Chin-Ups and Pull-Ups

The monkey bars can provide an excellent place for children and adults to strengthen their arm muscles and back muscles with pull-ups.  The placement of the hands will determine which muscles you work. 

Chin-Ups are generally done by placing the hands forward (palms away from you) on one bar and pulling up till your chin passes the bar or touches the bar. 

Pull-Ups can be done two different ways. The first is to place your palms towards your face on one bar and pull up until your chin reaches or passes the bar.

With the second option, you place grip the bars above you, one in each hand and pull your self up until your head clears the bars.

Reverse Stomach Curls/ Sit-Ups

You can use the monkey bars to strengthen abdominal muscles as well as your arms and back.  By hanging from the monkey bars by your knees and crunching your stomach muscles upwards for a crunch or sit-up. 

Play

The local monkey bar will also garnish great exercise benefits just by normal play.  By using the bars to swing across from one rung to the other, you and your children will also develop strength, co-ordination and increase their stamina.

While the monkey bars are a great way to enjoy the outside and get some exercise, it is always important to show your children how to correctly pull themselves up and to spot them while doing any pull up or chin up exercises.  Set appropriate limits and always be safe.

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