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Agility Ladder Core workout – 4 exercises

October 7, 2015 //  by Di Hickman//  39 Comments

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.

4 agility ladder exercises. Get a core workout using an agility ladder.

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? Donโ€™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.

personal trainer demonstrating agility ladder core workout

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.

Walking Plank

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.

personal trainer demonstrating walking plank using agility ladder

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.

Plank Straddle

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.

personal trainer demonstrating plank straddle using agility ladder

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.

Pat-a-cake 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.

personal trainer demonstrating pat-a-cake plank using agility ladder

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.

Plank Jacks:

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!

personal trainer demonstrating plank jacks

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.

Questions

  • Have you used an agility ladder before?
  • What is your favorite plank variation?
  • Do you have a strong core?
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Reader Interactions

Comments

  1. Yanique Chambers

    October 11, 2015 at 4:12 am

    Thanks for sharing this. I will be adding some of these exercises to my workout routine!

    Reply
    • Di Hickman

      October 12, 2015 at 1:53 pm

      Thanks, hope you enjoy it!

      Reply
  2. winifredjac

    October 10, 2015 at 5:16 pm

    I’ve never heard of this. I love mixing up my workouts; it’s a good way to work different muscles. I get so bored with routines. I HAVE to change it up.

    Reply
    • Di Hickman

      October 12, 2015 at 1:53 pm

      Yep plus you can get one for $15-25

      Reply
  3. kancell724

    October 10, 2015 at 1:37 pm

    This sounds like a really great workout.

    Reply
  4. OhlalaLexie

    October 8, 2015 at 7:51 pm

    once this baby is out I’m definitely going to have to give this a try!

    Reply
    • Di Hickman

      October 9, 2015 at 4:26 pm

      yeah definitely wait till post baby!!!

      Reply
  5. Shelly's Cabaret

    October 8, 2015 at 6:37 pm

    Oh cool! We have an agility ladder that came with my husband’s Asylum workout package. Maybe I should pull it out. ๐Ÿ™‚

    Reply
    • Di Hickman

      October 9, 2015 at 4:25 pm

      Definitely do! I have three agility ladder workouts you can try!

      Reply
  6. Roxanne

    October 8, 2015 at 6:33 pm

    Oh my challenging! I don’t think I’m there yet!! lol

    Reply
  7. armywifemommylife

    October 8, 2015 at 4:50 pm

    I’;ve never thought to plank through a latter! Great way to switch up a workout!

    Reply
    • Di Hickman

      October 9, 2015 at 4:23 pm

      Yep really adds another level to equipment you already have! Think outside the box!

      Reply
  8. Scraps

    October 8, 2015 at 12:00 pm

    That’s a clever piece of equipment!

    As for editing software, I flip between Movie Maker and Adobe Premier Pro–PP has the unfortunate habit of screwing up the titling at any given time (bad if you love to add captions and such, which I do) but it has fabulous advanced editing tools. MM at least lets me add as many captions as I need to without flaking out (so far). I can see myself having to use both on some projects.

    Reply
    • Di Hickman

      October 8, 2015 at 1:40 pm

      Ugh movie maker just decides to randomly ‘lose’ my original files when saving. I had this video totally done (with captions etc) and it just wouldn’t save because it lost the files, even though they are right there and not moved… Sounds like similar issues with PP. *sigh*

      Reply
  9. Erin (@SugarCrumbs)

    October 8, 2015 at 11:40 am

    My muscles hurt just looking at this. Which obviously means I need to try it asap!

    Reply
    • Di Hickman

      October 8, 2015 at 1:38 pm

      hahahaha yep it’s core, but really total body is working!

      Reply
  10. Addie

    October 8, 2015 at 10:24 am

    Good workout help! I seriously need to start working out again lol.

    Reply
    • Di Hickman

      October 8, 2015 at 1:38 pm

      Plenty of youtube videos to get you motivated!

      Reply
  11. Almost Sexy Mommy (@almostsexymommy)

    October 8, 2015 at 7:28 am

    This is such a cool workout idea! Thank you for sharing, I’m definitely going to have to try this!

    Reply
    • Di Hickman

      October 8, 2015 at 1:38 pm

      Totally! Heck chalk on the side walk works!

      Reply
  12. Cynthia @craftoflaughter

    October 8, 2015 at 5:03 am

    This looks like a great workout! I dont have a ladder but I have tile floors, same thing!

    Reply
  13. A Budget-Friendly Life

    October 8, 2015 at 3:47 am

    Wow! What a great way to change up your workout. This looks like it could be pretty challenging.

    Reply
    • Di Hickman

      October 8, 2015 at 1:37 pm

      Yes! The core moves in the ladder WERE challenging!!!!

      Reply
  14. cuteheads

    October 8, 2015 at 3:41 am

    Looks like a great workout! Never tried that before!

    Reply
    • Di Hickman

      October 8, 2015 at 1:37 pm

      They are fun!

      Reply
  15. babyfoote

    October 7, 2015 at 10:00 pm

    This is terrific! Thank you!
    For video editing I use Splice, which is pretty simple to use.

    Reply
    • Di Hickman

      October 8, 2015 at 1:37 pm

      Thanks I’ll look into Splice!

      Reply
  16. Lois Alter Mark

    October 7, 2015 at 8:42 pm

    This sounds like a great workout. I never even heard of an agility ladder!

    Reply
    • Di Hickman

      October 8, 2015 at 1:37 pm

      usually you see athletes using them but they are becoming more common in gyms and bootcamps

      Reply
  17. ohnikkashae

    October 7, 2015 at 7:46 pm

    Very nice!! I need to start home workouts!!

    Reply
    • Di Hickman

      October 8, 2015 at 1:36 pm

      Great, glad to help!

      Reply
  18. Debra

    October 7, 2015 at 6:51 pm

    This looks amazing! I am always looking for new workouts!

    Reply
    • Di Hickman

      October 8, 2015 at 1:34 pm

      Hi Debra, I post news ones (almost) weekly ๐Ÿ˜‰

      Reply
  19. Terri Ramsey Beavers

    October 7, 2015 at 6:23 pm

    I’m not sure if I could do this workout for myself (spine collapsed, back surgery failed, long story). I can however pass this along to my sister who is looking for a good core workout.

    Reply
    • Di Hickman

      October 8, 2015 at 1:35 pm

      I have some other gentler workouts on my youtube channel.

      Reply
  20. logancan

    October 7, 2015 at 5:39 pm

    This looks like a great workout! I may try it in the morning!

    Reply
    • Di Hickman

      October 8, 2015 at 1:35 pm

      great let me know how it goes!

      Reply
  21. Jen K

    October 7, 2015 at 4:52 pm

    This agility ladder sounds great. I really need to work on my core and this would be the great way to do it.

    Reply
    • Di Hickman

      October 8, 2015 at 1:36 pm

      It definitely mixes things up!

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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