A 12-week program geared specifically for children and teens ages 8 to 17, FitSmart for Kids focuses on healthy eating, creating a more physically active lifestyle, improving self-esteem and communication skills. The program is in a or individual setting. Weekly meetings empower young people to understand that they need to be responsible for their own choices about their diet and exercise. FitSmart for Kids is family-based and to increase effectiveness, parents are required to participate.

Lie down on your back on a mat placed on the floor. Place your hands behind your head to support your neck. Roll your shoulders blades up off the floor as far as you can. Hold the contraction for a moment, and slowly lower your shoulders back down in a controlled fashion. Do twenty repetitions before taking a rest and repeat this a maximum of three times, depending on your fitness level. This can be done three times over the next week for beginners and up to 5 times for more experienced individuals.

Your hands should only support the weight of your head. You should not try and pull yourself up with your arms. Do not hold your breath while exercising - oxygen fuels the muscles. If you can't finish the above-mentioned repetitions, do as many as you can the first time and work your way up from there. For more details visit http://www.soundbodytrainer.com/