STRONG CORE: How to Plank for Beginners, Seniors
A strong core is important for any movement. It also protects your spine, and helps you maintain good posture, which enables your body to move effectively and efficiently. As a result, a strong core can help prevent falls, the number one cause of fatal and non-fatal injuries among older adults.
The Plank is one of the best core exercises that has the added benefit of strengthening your arms, shoulders, and back. In this video, we show you how to do the plank properly at any level, starting with a wall plank and progressing to the floor version. The more horizontal your body is to the floor, the more challenging the plank.
Hold the plank as long as you can. If you can only hold for 2 seconds, no problem! This is your starting point. We recommend practicing the plank everyday. The more you do it, the longer you will be able to hold the position. If you’re just starting out, hold for 2-5 seconds then rest for 1 minute. Repeat for a total of three 2-5 second holds. This would mean you did planks for 6-15 seconds in one day!
Wall Plank:
Stand arms length from the wall. Wrists aligned with shoulders. Fingers spread (Modification: Place elbows and forearms on wall)
Take a step back, tuck your bottom, engage your core by pulling your belly button into your spine.
Hold for 2 or more seconds.
Listen to your body. Up for more challenge? Rest for 30 seconds to a minute and then repeat two more times.
Bed or Sofa Plank:
Place hands on bed or sofa, wrists aligned with shoulders. (Modification: Place elbows and forearms on bed or sofal)
Take a step back, tuck your bottom, engage your core by pulling your belly button into your spine.
Hold for 2 or more seconds.
Listen to your body. Up for more challenge? Rest for 30 seconds to a minute and then repeat two more times.
Floor Plank on knees
Get to the floor on all fours - knees in line with hips, wrists under shoulders, fingers spread. (Modification: Place elbows and forearms on floor.)
Move your knees back slightly, shifting your weight to the muscle tissue above your knees (so the weight is not directly on your knees).
Engage your core by pulling your belly button into your spine.
Hold for 2 or more seconds.
Listen to your body. Up for more challenge? Rest for 30 seconds to a minute and then repeat two more times.
Full Floor Plank
Get to the floor on all fours - knees in line with hips, wrists under shoulders, fingers spread. (Modification: Place elbows and forearms on floor.)
Step both feet back, one at a time so you are on your toes. Engage your core by pulling your belly button into your spine.
Hold for 2 or more seconds.
Listen to your body. Up for more challenge? Rest for 30 seconds to a minute and then repeat two more times.
Plank Do’s and Don’ts
Do go on your toes for each version (except for the knee version.)
Do keep your head, spine, hips, and butt and feet in alignment.
Do keep a neutral back.
Do tighten up your glutes (butt) and quadriceps (front thighs) to maintain form.
Don’t let our back sag.
Don’t bow your butt out.
With the full floor plank, press through your heels.
We recommend practicing the plank everyday. You can do it by itself or add it to the end of a yes2next workout.
Want more ways to build core strength? Check out our Core Workouts!
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