Try this Side Plank Variation

Practice a safe side-plank variation with knee bent and arm reach to build balance, core strength, and body awareness while keeping controlled breaths.

2 min

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2 minHands-on fun

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About this activity

Practice a safe side-plank variation with knee bent and arm reach to build balance, core strength, and body awareness while keeping controlled breaths.

Step by step

1
Step 1
Place your yoga mat or soft rug on a clear flat floor space.
2
Step 2
Lie on your right side with both knees bent and the knees stacked on top of each other.
3
Step 3
Put your bottom forearm on the mat with your elbow directly under your shoulder.
4
Step 4
Place your top hand on your hip to help you feel steady.
5
Step 5
Press into your bottom forearm and lift your hips until your body forms a straight line from your head to your knees.
6
Step 6
Reach your top arm straight up toward the ceiling with fingers extended.
7
Step 7
Breathe in slowly for a count of three and breathe out slowly for a count of three five times while holding the plank.
8
Step 8
Gently lower your hips back down onto the mat.
9
Step 9
Rest for 30 seconds and take a sip of water if you like.
10
Step 10
Turn over and lie on your left side with both knees bent and the knees stacked on top of each other.
11
Step 11
Put your bottom forearm on the mat with your elbow directly under your shoulder on this side.

Fun facts

Side-plank holds train single‑side balance — they make wobbling less likely when kids reach or play.

This variation targets obliques, glutes, shoulders, and deep core stabilizers all at once.

Short, safe starting holds (10–20 seconds) are perfect for building strength bit by bit.

Steady, controlled breaths during the hold help kids stay calm and keep muscles working longer.

Practicing bent‑knee side planks improves proprioception — the brain’s map of where the body is in space.

Step by step

Step 1

Place your yoga mat or soft rug on a clear flat floor space.

Step 2

Lie on your right side with both knees bent and the knees stacked on top of each other.

Step 3

Put your bottom forearm on the mat with your elbow directly under your shoulder.

Step 4

Place your top hand on your hip to help you feel steady.

Step 5

Press into your bottom forearm and lift your hips until your body forms a straight line from your head to your knees.

Step 6

Reach your top arm straight up toward the ceiling with fingers extended.

Step 7

Breathe in slowly for a count of three and breathe out slowly for a count of three five times while holding the plank.

Step 8

Gently lower your hips back down onto the mat.

Step 9

Rest for 30 seconds and take a sip of water if you like.

Step 10

Turn over and lie on your left side with both knees bent and the knees stacked on top of each other.

Step 11

Put your bottom forearm on the mat with your elbow directly under your shoulder on this side.

Fun facts

Side-plank holds train single‑side balance — they make wobbling less likely when kids reach or play.

This variation targets obliques, glutes, shoulders, and deep core stabilizers all at once.

Short, safe starting holds (10–20 seconds) are perfect for building strength bit by bit.

Steady, controlled breaths during the hold help kids stay calm and keep muscles working longer.

Practicing bent‑knee side planks improves proprioception — the brain’s map of where the body is in space.

Try this Side Plank Variation

About this activity

Step by step

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

Step 7

Step 8

Step 9

Step 10

Step 11

Fun facts

Your first game is on us.

Try this Side Plank Variation

About this activity

Step by step

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

Step 7

Step 8

Step 9

Step 10

Step 11

Fun facts

Your first game is on us.