The No-Plank Core Workout for Older Adults

By Lauren Bedosky |

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

No-Plank Core Workout for Older Adults

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

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  • 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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