This Playground Workout Will Get You Fit

8 Killer Exercises to Do At the Playground [Fatherly](%2F%2Fwww.fatherly.com%2F%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/c22pZ4JtoUqWudjDUbkzieC3ucI=272) The playground is an underutilized workout tool. Those moments between sandbox supervision and monkey bar madness? They’re an opportunity to get fit. Really. The equipment is all around you. All you need to do is hang, pull, swing, and dip your way into shape. Why should the kids have all the fun? With a few modifications, you have everything you need for a 20-minute bodyweight workout. So, the next time you’re at the playground, get ready to transform yourself into a lean, mean, play-date-supervising machine. FITNESS %2F%2Fwww.fatherly.com%2Fhealth%2Fthe-playground-bodyweight-workout%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/zC_C7YgRaB3VhvxAmShsXdZFmhA=272 [The Best Bodyweight Workout You Can Do on a Playground](%2F%2Fwww.fatherly.com%2Fhealth%2Fthe-playground-bodyweight-workout%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/TaXFN-RLzDGwzgOJtky1WA9XY8M=272) Don't just sit there while the kids play — get in shape on the playground with%2F%2Fwww.fatherly.com%2Fhealth%2Fthe-playground-bodyweight-workout%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/AHWaRnJ3OE_rggO41lMvu2lUeYY=272[this serious bodyweight workout.](%2F%2Fwww.fatherly.com%2Fhealth%2Fthe-playground-bodyweight-workout%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/KrAyx8SdYr7MVsUbl4Wn3s_S9qI=272) [READ THE STORY](%2F%2Fwww.fatherly.com%2Fhealth%2Fthe-playground-bodyweight-workout%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/5/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/T_hCANLeEO9edlMIs4JhnUvAkMA=272) TIPS AND TRICKS Two Stretches to Do More Often 1. Piriformis Muscle Stretch What it stretches: the piriformis, a small muscle that runs diagonally from the lower spine to the upper surface of the femur Why it’s important: The piriformis helps the hips rotate and is essential to running, walking, jumping, and other such movements. A tight piriformis can also lead to a chain reaction that can cause pain and problems in the hips, knees, and lower back. How to do it: Lie on your back with both feet flat on the floor and both knees bent. Pull your right knee up to the chest, grasp the knee with the left hand and pull it towards the left shoulder and hold the stretch. Repeat for each side. 2. Seated Passive Cervical Retraction (Chin-Tucks) What it stretches: Back of neck, shoulders Why it’s important: “Your neck is being fatigued from being in bad positions while you look at screens all day,” says Dr. Jason Park, physical therapist, and performance specialist at Providence St. John’s Health Center in Santa Monica, California. “Even if you try to keep good posture while on your computer or smartphone, your neck will eventually falter. This stretch relaxes the suboccipital muscles that stabilize the head atop your cervical spine and ward off ‘tech neck’ that can cause significant tension in the neck and shoulders as well as headaches.” How to do it: Tuck your chin toward your Adam’s apple, using your fingers to ease your head forward. You should feel a stretch below the back of your head (occiput). Hold for 20 seconds. Repeat 10 times. [Here are a few more stretches to become more familiar with.](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fmost-important-stretches-for-men%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/l7EZ7pza_omhvO5rAWowuDP9sR8=272) FURTHER READING - [The 15 Best Quick and Easy At-Home Workout Moves](%2F%2Fwww.fatherly.com%2Fhealth-science%2Feasy-workout-quick-workout%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/FWa8lreohW9hsg_bKrmkXiuj48Q=272) - ​​​​​[The Ultimate At-Home Bodyweight Leg Workout](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fbodyweight-leg-workout%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/3dbB-VeyXYKC-L0s6VqAysrHgeI=272) - [The Best Non-Fad Diet Plans For Men](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fthe-best-non-fad-diet-plans-for-men%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/oT4HxZKTGkeVKVhTZffAWzCd7g0=272) EQUIPMENT %2F%2Fwww.fatherly.com%2Fgear%2Ffight-camp-fitness-system-review%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/B2crJaEm6xhbjLC1PLZ7gU9zbrQ=272 [Fight Camp Offers One Fun, Effective Home Workout](%2F%2Fwww.fatherly.com%2Fgear%2Ffight-camp-fitness-system-review%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/GYltmgJ-uiKPpdzjNuH9hNNZA-k=272) The boxing-centric workout system will fast-track your fitness —%2F%2Fwww.fatherly.com%2Fgear%2Ffight-camp-fitness-system-review%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/s3Jhmnp469o-RoWrOEyiw5cz6LM=272[and you’ll have a blast while getting there.](%2F%2Fwww.fatherly.com%2Fgear%2Ffight-camp-fitness-system-review%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/M99GSiSVt0FNbQMCDtawthwhfEQ=272) [READ THE STORY](%2F%2Fwww.fatherly.com%2Fgear%2Ffight-camp-fitness-system-review%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/5/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/97pwjMmV248-dWjYsDQMZ1gwXak=272) STYLE %2F%2Fwww.fatherly.com%2Fstyle%2Fhow-to-shop-for-the-perfect-sneakers%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/D-vLqPAmZxSguRX43z3N3zCSaxY=272 [The Hunt For The Perfect Sneakers](%2F%2Fwww.fatherly.com%2Fstyle%2Fhow-to-shop-for-the-perfect-sneakers%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/O7nolbQEPms8B7pPTYk3pgl2Qpo=272) Shopping for sneakers takes patience and know-how.%2F%2Fwww.fatherly.com%2Fstyle%2Fhow-to-shop-for-the-perfect-sneakers%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/wiWhFeNox_PBcGY6OYvxVA2HFcs=272[Here are a few tricks to find the right pair.](%2F%2Fwww.fatherly.com%2Fstyle%2Fhow-to-shop-for-the-perfect-sneakers%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/tfPDARW5dnwZvTULwCfJinIAN4s=272) [READ THE STORY](%2F%2Fwww.fatherly.com%2Fstyle%2Fhow-to-shop-for-the-perfect-sneakers%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/5/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/2N3LmVFMNWPEf9XF9CFkiHIOkCQ=272) FOOD %2F%2Fwww.fatherly.com%2Flove-money%2Fpig-beach-barbecue-popcorn-recipe%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/DJaVm5IHC09tRjLP5kHj81qthn0=272 [This Barbecue Kettle Corn Will Quickly Become Your Family’s New Favorite Snack](%2F%2Fwww.fatherly.com%2Flove-money%2Fpig-beach-barbecue-popcorn-recipe%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/PxUwopdxrJygOlD93mT0_JRSpqY=272) Salty, sweet, spicy, and crunchy.%2F%2Fwww.fatherly.com%2Flove-money%2Fpig-beach-barbecue-popcorn-recipe%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/u9YgXo7Ut8N_Ts3LD0lb_EefI84=272[What more could you want?](%2F%2Fwww.fatherly.com%2Flove-money%2Fpig-beach-barbecue-popcorn-recipe%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/rgFdTZ-282h4w9GNDs-UYiG51w4=272) [READ THE STORY](%2F%2Fwww.fatherly.com%2Flove-money%2Fpig-beach-barbecue-popcorn-recipe%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/5/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/65sSiQjnRRGQ9AuBfEVf0_P5IZ0=272) FURTHER READING - [Rodney Scott’s Grilled Vegetable Salad Will Make Your Summer](%2F%2Fwww.fatherly.com%2Flife%2Fchef-rodney-scott-recipe%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/DJiMjiLMpAOgMxs9VbutK1ruP1Q=272) - ​​​​​[This Butter Chicken Mac and Cheese Will Be Your New Craving](%2F%2Fwww.fatherly.com%2Flove-money%2Fbutter-chicken-mac-and-cheese-recipe%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/3sJepiiz7KZKu6yD-mvKjhXUOW0=272) - [You’ll Want to Make Scott Conant’s Crispy Chicken Cutlets With Melted Tomatoes](%2F%2Fwww.fatherly.com%2Flove-money%2Fscott-conant-recipe-chicken-cutlet-burrata-melted-baby-tomato-sauce%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/29zA7WGxR07qYDimQ5EAOoeasMo=272) HEALTH %2F%2Fwww.fatherly.com%2Fhealth%2Fvery-good-reason-cut-social-shorts-out-of-familys-life%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/bO5z9N8V5A5ABSVghPNY-mrp97s=272 [It’s Time to Cut Social Shorts Out of Your Life](%2F%2Fwww.fatherly.com%2Fhealth%2Fvery-good-reason-cut-social-shorts-out-of-familys-life%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/H40kUZ0Tzw4M38AkyR-B528sq0E=272) Short videos on TikTok and other social media sites could%2F%2Fwww.fatherly.com%2Fhealth%2Fvery-good-reason-cut-social-shorts-out-of-familys-life%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/EBQY_QFSK9M4yAP1ZhrsEwtN3gU=272[decrease attention span and impact memory.](%2F%2Fwww.fatherly.com%2Fhealth%2Fvery-good-reason-cut-social-shorts-out-of-familys-life%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/ZyX3iXkBFNVEIXUDUwFKmuiHw9w=272) [READ THE STORY](%2F%2Fwww.fatherly.com%2Fhealth%2Fvery-good-reason-cut-social-shorts-out-of-familys-life%3Futm_campaign=30695%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/5/010001813561b3bc-02a826dc-1d2e-4779-98a2-bbbc2e706d54-000000/8jPu4xz0gKlyraltfP-J5-cJyWA=272) You're 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