When it comes to getting kids fit, there are a lot of options out there. But sometimes the best option is to go back to basics. Here are different ways to do planks along with how to incorporate strength training into your child's life. Each one has its own benefits, so try incorporating all four into your child's fitness routine. And have fun with it! After all, movement should be enjoyable for both you and your child.

The importance of core exercises for kids

Core exercises, such as sit-ups and plank variations, are an essential part of a good workout for kids. Doing core exercises regularly can help children strengthen their core muscles, which are important in every day activities like sitting at a desk and playing sports. According to a study conducted by the American Council on Exercise, when children participate in core exercises (including planks and sit-ups) for just two days a week for six weeks, they showed an impressive 9.3% increase in abdominal strength, 7.9% increase in back strength, and 5.2% increase in hip flexibility. The improved balance and stability that comes with strong core muscles is also beneficial - having a strong core can reduce the risk of injury while playing sports and help children keep up with the active lifestyles they need to stay healthy. Encouraging your child to build strong core muscles not only teaches them how to take care of their bodies but also gives them confidence in their physical abilities. Making exercise fun and engaging through various different types of activities is an effective way to promote lifelong physical activity habits!

The benefits of core exercises for kids

Core exercises aren't just for adults - kids need to develop their core strength too! Core exercises are important for growing bodies and minds because they improve balance, stability, posture and trunk strength. These exercises are great for family time, as there are lots of activities you can do indoors or outdoors that involve core strengthening. Examples include modified yoga poses, playing catch or tag with a medicine ball, obstacle courses and hula hooping. The fun is in the challenge - the more fun you have together, the more likely your children will stick with it. With consistent, age-appropriate core exercise sessions in place they'll start to reap the rewards of a stronger body, increased confidence and improved coordination!

How to do a basic plank

Planking is a great way to progress your core and overall strength. Take the necessary steps to do a basic plank properly and your potential will be endless. Start by lying face down on the floor, engaging your core, putting your elbows at 90 degree angles right underneath your shoulders and lifting yourself off the ground with control. Hold that position for 30 seconds to one minute (or more), maintaining perfect alignment with the ears stacked over the shoulders, hips covering thighs, eyes over glutes and heels pushing back towards the wall behind you. Visualize drawing an imaginary line from head to toe and feel like you are suspended from that line. Make sure to keep breathing steadily throughout this exercise as well! Proper form is essential during planking for it to be effective, so take your time and do it right!

Three plank variations for kids of all ages and abilities

Getting your family active doesn’t have to be a chore! Plank exercises are a fun way for kids of all ages and abilities to stay fit. With just a few modifications, planks can target different muscle groups, putting the focus on balance, stability, and core strength. For instance, beginners may start off with an elevated push-up plank; more advanced kids can move to straight-armed side and arm extensions that challenge balance and coordination. Also, for the little ones who need extra support during planks, you can use pillows or towels underneath them for added cushioning. Empower your kids with plank variations—they’ll be having so much fun they’ll forget that they are building their muscles!

How to incorporate strength training into a child's routine

Incorporating strength training into your child's routine can be a fun and educational activity for the whole family! With some helpful guidance, your children can grow stronger, healthier, and more confident. Depending on their age group, start with bodyweight exercises like planks, squats, push-ups, and jumping jacks to get them used to physical activity. If they enjoy those exercises and are ready for more challenge, progress them onto light weightlifting with a focus on proper form. It is important to point out that strength training leads to increased bone density and muscle mass which promotes health and longevity—educate while motivating them in a fun way!

Why parents should encourage their children to exercise regularly

Exercising is an important part of overall wellness and can have a positive impact on mental and physical wellbeing. For children, regular exercise can boost development of healthy habits as they approach adulthood. Parents should view exercise as an opportunity to teach their children how to stay healthy and fit - introducing activities that involve the whole family and routine trips to the park or swimming pool are great ways for parents to encourage their children to develop physical activity habits. With little ones, interaction through sports or games is an exciting experience that combines fun with beneficial exercise; these experiences in childhood will help promote lifelong enjoyment of physical activity. Exercise also helps reduce stress levels, improve sleep quality, and boost concentration so parents should make sure their kids get plenty of physical activity every day to lay the foundation for building strong, healthy bodies for life.


As a parent, you play an important role in encouraging your child to lead a healthy and active lifestyle. Exercising regularly is essential for children of all ages, and core exercises are a great way to start. Planks are a simple yet effective core exercise that can be done by kids of all ages and abilities. By incorporating strength training into your child’s routine, you’ll help them build strong muscles and bones, improve their posture, and prevent injuries in the future. Regular exercise also has numerous mental health benefits for kids, such as reducing stress, improving sleep quality, and boosting self-esteem. If you’re looking for more information on how to incorporate fitness into your family life, be sure to check out our YFN Academy program. We can help you create a healthy home environment for your family.


The American Council on Exercise. ACE Fitness, 03 Feb. 2020,