When you think of agility ladders the first thing that might come to mind is cardio training. And yes, they are great for cardio drills and HIIT. However, they are also great for abs. Not convinced? I’m going to share four exercises for an agility ladder core workout.
Disclosure: Links in this post may be affiliate links
For home workouts it’s easy to just think about dumbbells and resistance bands. But, I’d highly recommend looking at an agility ladder. There are so many reasons why you should be using and agility ladder. However, if you’re looking for something a little different, interesting and fun then a speed ladder checks all the boxes.
The video has all the information in this post. You can view the video on YouTube. Maybe add it to a workout playlist? Don’t forget to subscribe to my channel. I upload new videos every Tuesday and Friday. For exclusive longer format videos sign up for my Patreon community.
Agility Ladder Core Workout
Sometimes you have to think OUTSIDE the box when using an agility ladder. This one piece of equipment is great for a cardio workout, total body interval workout and this agility ladder core workout. Sometimes you just need to play with the equipment you have to spark new ways of using it.
The agility ladder core workout has FOUR exercises. Each exercise is done for 45-60s. You can do these exercises as a quick four minute agility ladder core workout. Or, add the exercises to the other ladder exercises for a longer workout.
Start in a plank position, Hands in the same ladder ‘hole’, feet outside the ladder. Move laterally along the ladder, walking the hands in and out of the spaces. The feet will step with the hands.
Key points: It’s easy here to wobble and lose plank alignment. Stay strong in the core! Move one arm and leg at a time.
Begin in a plank position, with the hands and feet inside the agility ladder. Keep the upper body static and start to move the feet. Begin by stepping the right foot outside the ladder, then the left. Return the right foot, followed by the left.
Walking the feet in this way can sometimes cause what I call the “bouncy butt”. Your booty begins to jump up and down with the rhythm of your walk. Again, we’re looking for that strong stable plank.
This is exactly the same as the straddle plank above. Except you move your hands! Say what? Yes, that’s right. We go from lower body and core, to upper body and core.
This is killer for the shoulders, arms and chest. The lower body remains static. Try and keep the chest and hips parallel to the floor.
Time to get a little cardio and some total body exercise! Begin in a plank, feet inside the ladder holes, hands shoulder width apart. Jump the feet outside the ladder and then back in. Similar to a jumping jack, but in a plank!
Key points: The torso stays static throughout. This is a total body exercise. Cardio, hips, legs, core, chest, arms and shoulders. Limit the booty bouncing. Save the twerking for the dance floor.
So, there you have it. Four exercises to work the core using an agility ladder. I’ve had a few agility ladders over the years but my favorite is the SKLZ agility ladder. Coincidentally it’s the first one I bought, back in 2011, and it’s the one I still use.
- Have you used an agility ladder before?
- What is your favorite plank variation?
- Do you have a strong core?