STOP Doing Planks Like This – Try THIS Instead, by Will Harlow – Over-Fifties Specialist Physio on YouTube. 6 min 21 s.
- Video length
- 6 min 21 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 6
What you need
Steps
Check your current plank first. Set up on your forearms and toes with a straight line from head to heels. If your lower back sags or your shoulders ache, stop and use the alternatives below.
Try version 1. Kneel on the mat, place your forearms down, and lift your knees slightly off the floor. Hold a straight line from knees to head for 10 to 20 seconds, keeping your belly gently braced.
Try version 2. Stand facing a wall or a sturdy chair back, place your forearms on it, and lean in. Hold your body straight and brace your core for 10 to 20 seconds, then step back and rest.
Try exercise 3. Lie on your back with knees bent, press your lower back gently into the floor, and lift one foot a few inches. Hold for 5 seconds, lower it, and switch sides for 5 to 8 reps each.
Try exercise 4. Sit tall on a chair, brace your core, and slowly lift one knee a few inches. Hold for 3 to 5 seconds, lower it, and repeat 5 to 8 times per leg.
Pick the one or two versions that feel comfortable and do them two or three times a week. Add a few seconds to each hold as the exercise gets easier.
Tips and common mistakes
Stop any exercise that causes sharp pain, dizziness or shortness of breath, and rest before trying again.
Keep breathing steadily during each hold instead of holding your breath.
Keep your spine in a straight line and avoid letting your hips drop or your back arch.
Ask a physiotherapist or your doctor before starting if you have a back, shoulder or heart condition.
Questions
Why is a standard plank hard for older adults?
It loads the lower back and shoulders heavily and needs good wrist and shoulder strength. The alternatives spread the effort and are easier to control.
How long should I hold each version?
Start with 10 seconds and build to 20 or 30 seconds as you get stronger. Quality matters more than a long hold.
Can I do these every day?
Two or three sessions a week is enough to start. Leave a rest day between sessions so your muscles can recover.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
