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Top 10 Brain Gym Exercises for Kids Who Can’t Sit Still

Top 10 Brain Gym Exercises for Kids Who Can’t Sit Still | YOUR MOMMYPAL
Focus & Attention

10 Brain Gym Exercises for Kids Who Can’t Sit Still

Movement your child’s brain actually needs before homework, reading, or a test. No screens. No stress. Five minutes, start to calm.

By Heer Areja · Updated July 2, 2026 · 5 min read

10
Exercises
5 min
Per session
4-10
Ages

Your child isn’t being difficult. Their body just hasn’t learned how to switch gears yet.

That wiggly, distracted, “I can’t sit still” energy right before homework isn’t a discipline problem. It’s a brain that hasn’t downshifted from playground mode into focus mode. Brain Gym exercises are simple, science-inspired movements that do exactly that, in the time it takes to boil an egg.

These ten are pulled straight from Brain Gym for Kids, the movement routine we built for kids ages 4 to 10. Do them before study time and watch the fidgeting turn into focus.

Inspired by the original Brain Gym® principles developed by Paul Dennison, adapted here into a kid-friendly, parent-led routine.

The Routine

10 Exercises, In Order

1

Cross Crawl

Lift the right knee, touch it with the left hand. Then left knee, right hand. Keep alternating like marching, 5 times.

Mother and young child both lifting one knee and touching it with the opposite hand in the Cross Crawl exercise
Connects both brain sidesReading-ready
2

Brain Buttons

One hand on the belly button. Rub the collarbone dip points gently with the other, while the eyes move slowly left to right.

Mother and child both touching their own collarbone dip points with one hand for the Brain Buttons exercise
Sends blood to the brainEye tracking
3

Focus Eight

Extend a thumb out front. Draw a big sideways figure eight in the air. Follow it with both eyes, head still.

Mother watching her child trace a large figure eight in the air with an extended arm for the Focus Eight exercise
Eye-hand coordinationReading fluency
4

Hook-Ups

Cross the right ankle over the left, right wrist over left, clasp fingers. Close the eyes and breathe deep for 1 to 2 minutes.

Mother and child sitting cross-legged with eyes closed and hands resting calmly in the Hook-Ups exercise
Instant calmPre-test reset
5

Eye Tracking

Hold a finger at arm’s length. Move it slowly left to right, then right to left, eyes following the whole way.

Mother and child sitting cross-legged facing each other doing the Eye Tracking exercise
Faster readingLess re-reading
6

Lazy Eight

Draw a giant sideways 8 on paper, starting at the middle, up-left, around, then up-right and around. 3 times with each hand.

Mother watching her child draw a large sideways figure eight on paper with a crayon for the Lazy Eight exercise
Smooth writing flowPen control
7

Wrist Circles

Arms out front. Slow wrist circles, 10 clockwise then 10 counter. Open and close fists 10 times. Finish with a gentle shake.

Mother and child facing each other with arms extended making circular wrist motions for the Wrist Circles exercise
Better pen gripWriting stamina
8

Finger Tapping

Tap the thumb to each finger in order, index to pinky and back. Slow first, then faster. Try it eyes closed.

Close-up of two hands demonstrating thumb tapping to each finger in sequence for the Finger Tapping exercise
Fine motor controlWriting speed
9

Belly Breathing

One hand flat on the belly. Breathe in so the belly pushes out, chest still. Breathe out, belly goes back in. 5 slow rounds.

Mother and child each resting one hand on their own belly with eyes closed doing the Belly Breathing exercise
Calms the nervous systemFocus reset
10

Still Pose

Sit cross-legged, hands resting on the knees. Close the eyes, breathe slowly, notice every sound. Stay still for 2 minutes.

A child sitting alone cross-legged on a mat with eyes closed and hands on knees doing the Still Pose exercise
Impulse controlAttention training

“Do PACE before every study session. It’s your child’s brain, on its switch.”

Common Questions

Parents Also Ask

How long should a Brain Gym session be for kids?

Five to ten minutes is enough. This works best as a short reset before homework, reading, or a test, not as a long workout.

What age group are these exercises for?

Ages 4 to 10. The breathing and calming ones, like Hook-Ups and Belly Breathing, work well for older kids too.

Can this help a child who struggles with focus or attention?

These movements are inspired by cross-lateral movement research that supports focus and attention. Think of it as a gentle daily habit that works alongside whatever else your family already does, not a replacement for it.

Want All 50 Exercises?

Brain Gym for Kids has the full routine across 6 chapters, plus a progress tracker your child will actually want to fill in.

Get Brain Gym for Kids →
Heer Areja, brand and content strategist and founder of YOUR MOMMYPAL

Heer Areja

Brand and content strategist with 5+ years working with brands, and founder of YOUR MOMMYPAL. Writes about kids’ brain development, focus, and screen-free learning. More about Heer → · LinkedIn

Written by Heer Areja for YOUR MOMMYPAL — For Moms In The Beautiful Mess.