Core Activation with Progressive Planks
Core activation with progressive planks: front, side and with movement.
How to play
- Front plank on the forearms, 20–30 seconds.
- Side plank on each side.
- Front plank with alternating shoulder taps.
- Plank with alternating leg lifts.
Rules
- Body in a straight line, hips not sagging.
- Keep breathing.
Variations
Easier
Planks on the knees.
Standard
Full planks, 30 seconds.
Harder
Planks with movement, 45 seconds.
Adaptations
- Lower-back problems: wall or knee plank.
- Limited mobility: seated core activation.
Learning goals
- Activate the stabilizing muscles.
- Prepare the trunk for effort.
PatioLab has "Core Activation with Progressive Planks" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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