The No-Plank Core Workout for Older Adults

You don’t need to do planks to strengthen your core and blast belly fat. This quick routine proves it.

Planks seem to show up in every core workout. That’s tough if you’re not a plank fan.

Here’s the good news: You don’t have to force yourself to do planks if you don’t enjoy them — or if getting down on the floor is a challenge for you.

While planks are popular, they’re not the only way to build core stability, says Debra Atkinson, M.S., C.S.C.S., a certified strength and conditioning specialist, medical exercise specialist and founder of Flipping50.

In fact, your body may not get as much real-world benefit from holding a static plank as it would from other core exercises.

“Much of our lives are spent needing to stabilize while moving, so a core exercise that incorporates moving parts is much more intelligent,” Atkinson says.

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The following four-move core routine from Atkinson is designed to help you build the strength and stability you need day-to-day. It’s also a fun way to blast belly fat. And the best part? No planks.

After all, doing exercises you actually enjoy — or at least enjoy more than planks — is a big part of staying motivated to stick with your fitness routine, Atkinson says.

How to Use the No-Plank Core Workout

Do this No-Plank Core Workout 1 to 2 times a week. You can do it on its own or add it to the end of a walk.

If you’d like to make this a circuit routine, do 1 set of each exercise, resting for 30 seconds between each exercise. Repeat the circuit 2 to 3 times.

As always, safety is key. The exercises here may be different or more advanced than your regular SilverSneakers class. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.

For more core-strengthening exercises, try the 15-minute Seated Strength (Express) class with SilverSneakers LIVE. Check your eligibility, view the current schedule, and RSVP here.

Core Exercise #1: Stabilization at a Chair

Do 2 to 3 sets of 10 to 15 reps 

• Stand facing the back of a sturdy chair, keeping both hands on the chair.
• Step both feet as far back as you’re comfortable with.
• Hinge forward at the hips, keeping your back straight.
• Lift one arm and rotate your torso to the side. Let your gaze follow your fingertips.
• Return your hand to the chair and repeat on the opposite side. That’s 1 rep.
• Do 10 to 15 reps total.

Make it harder: Perform the movement against a wall.

• While standing, start with both forearms on the wall at about chest-height.
• Stack your forearms so your fingertips point toward each other.
• Step both feet as far back as you’re comfortable with.
• Keeping your torso straight, roll onto one forearm and rotate your torso to the side. Return your forearm to the wall and repeat on the opposite side. That’s 1 rep.
• Do 10 to 15 reps total.

Core Exercise #2: Combination Chest Fly to Chest Press

Do 2 to 3 sets of 10 to 15 reps

• Stand with feet hip-width apart and knees slightly bent.
• Tighten your abdominals and extend your arms in front of you at chest height. Don’t allow your lower back to arch.
• Palms facing in toward each other, open your arms to the side. Use your bodyweight to add resistance to the movement.
• Pause, then press your hands back together. That’s 1 rep.
• Do 10 to 15 reps total.

Make it harder: Perform the movement holding a small weight in each hand. You can use a light dumbbell, book, water bottle, or soup can.

Core Exercise #3: Fake Side-to-Side Throw

Do 2 to 3 sets of 10 to 15 reps per side

• Stand with feet hip-width apart and knees slightly bent.
• Hold a small weight in front of your chest with two hands, arms fully extended. If you have any shoulder issues, use a book, water bottle, soup can — or your own bodyweight.
• Tighten your abdominals and twist your torso to one side; pretend like you’re going to pass the weight to someone beside you.
• Keep your feet glued to the floor.
• Twist your torso to push the weight back to center. That’s 1 rep.
• Do 10 to 15 reps to one side before repeating on the other.

Recommended reading: What to Do if Pushups, Planks, and Other Exercises Hurt Your Wrists

Core Exercise #4: Modified Bird Dog

Do 2 to 3 sets of 10 to 15 reps

• Stand facing the back of a sturdy chair, keeping both hands on the chair.
• Keep your neck and spine straight and knees slightly bent.
• Brace your abdominals and lift one arm and opposite leg until they’re in line with your spine.
• Pause, then return your hand and foot to the starting position.
• Repeat with the opposite arm and leg. That’s 1 rep.
• Do 10 to 15 reps.

Make it easier: If you struggle with balance, practice lifting just one limb at a time.

Make it harder: Perform the move from a bent-over position.

• Bend over and place both hands on the seat of a chair so they’re directly under your shoulders.
• Keep your neck and spine straight and knees slightly bent.
• Brace your abdominals and lift one arm and opposite leg until they’re in line with your spine.
• Pause, then return your hand and foot to the starting position.
• Repeat with the opposite arm and leg. That’s 1 rep.
• Do 10 to 15 reps.

Make it even harder: If the modified bird dog variation is too easy, do the exercise from an all-fours position on the floor. Be sure to brace your abdominals to help prevent your back from arching.

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