Intermediate Planks For Those Who Cannot Get On The Floor

Plank Exercise Variations

I have a few older clients who can't get on the floor because it's hard them to get back up. I do these modified planks that are excellent for the core.

However, they have progressed past the above plank because they can hold this position for longer than a minute.  I will share with you some of the advanced planks I'm having them do.

Mountain climbers

Starting position: Make sure your elbows are aligned with your shoulders. Keep your body straight from your head to your glutes.  Press your ab to your spine and don't hold your breath.  

Bring your knee towards your elbow and return your foot to the starting position and repeat with the opposite leg. Start with 15 seconds and work your way up to performing mountain climbers for one minute.

In and out planks

Starting position: Remember to keep the elbows aligned with your shoulders.

Take your left or right leg out to the side and bring it back in and do the same thing with the opposite leg.  Your step does not have to be that wide; you want to keep your body in perfect alignment.  Start with doing this for 15 seconds and work your way up to one minute.

Twisting plank

Starting position: Keep your abs tight so you won't sag in the middle and drop your hip area to the floor.

Bring your left leg towards your right elbow and then your right leg towards your left elbow. Start with 15 seconds and then work your way up to one minute or longer.

These exercises are also good for doing outdoors on a bench, especially if do not want to get on the ground.  Here is the link to the first article in the plank series:Planks for beginners.