Easy to Advanced Plank Variations to Stay Fit as You Age

This article is a transcribed, edited summary of a video Bob and Brad recorded in March 2025. For the original video, go to https://youtu.be/h-vW1j_4ktc

Brad: Static planks have never been my favorite exercise, so I decided to improve them and make them more functional for everyday life.

Mike: So, we're going to show you some dynamic variations of the plank to help work your core and give you a full-body workout.

Brad: Well, actually, it's dynamic planks. And we're going to show two versions, one for beginners and one for advanced people. I did want to mention that this video is kind of made for people 50 and older in that age group, but other people will benefit from it as well.

Mike: So, I'm not going to watch it. I'm too young.

Brad: Exactly. If you're in your thirties, you'll be bored. Anyways, I do think it's beneficial for us to settle down and take a minute and 48 seconds to look back in time because it's very critical. Bob and I did a video that was very popular. It distinctly explains why planks are not my favorite. Let's go back in time for it. Ready? Woo-hoo-hoo.

Brad: Bob, I want to start this out with three years ago: we made a video that was very popular; it was about planks. "Are they just a fad?" that we went on. And at that point, I brought out the idea that doing an isometric horizontal plank is not a bad thing to do. It's going to strengthen certain muscles, but I think there are better ways to do it. And the reason is that I have spondylolisthesis.

Bob: Yeah.

Brad: I have to have core muscles in order for me to function without pain on a daily.

Bob: Brad, you were headed down a path of surgery, I think. And also you were to the point where you couldn't run anymore. And since that time, you've strengthened your core to the point where you're able to run again. You're doing triathlons, aren't you?

Brad: Exactly, right. I'm doing yard work. Last night I was wheeling black dirt from one end of my lawn to the other, and I don't have pain today.

Bob: And you have a Grade 2.

Brad: Right, Grade 2. It looks like a train went over L4 and L5.

Bob: Yeah, so, I think you could speak to this topic with a little certainty. And I think, you know, the whole thing about planks, whenever you're doing an exercise, you've got to think, why are you doing it? What is the purpose? And one of the purposes should be that when you do things in your life, activities, daily living, or working out, or when you're doing sports, you can protect your back. And protect, you know, your core.

Brad: And we know that the core has to be strong. Doesn't matter; if you don't have a strong core, the arm and leg strength isn't going to help.

Bob: Yeah.

Brad: Right, see, the problem with planks is you got an isometric position that strengthens the front of your muscles more than the back. And when those muscles get tight, they actually pull you over into poor posture. So, we need to work in the other direction. And actually, I'm a big proponent of working all four directions, all four planes of the back.

Bob: And, you know, the thing is, Brad, you know, it's not just you anecdotally that's experiencing this. Dr. McGill did a lot of work on this in his books. And we're big fans of his. And he has spent his lifetime dedicated to treating back pain. And he's talking about some of the same stuff: functionally strengthening your core.

Brad: Right, right, right. And I've been looking at a lot of research. And now, planks, right now, the research is at the point where they're doing suspended planks.

Bob: Sure.

Brad: And they're consistently better than the static plank.

Mike: Brad must be back from time traveling. Brad, I think you took the wrong wormhole this time. And there he goes.

Brad: I gotta do something different with that vortex transfer.

Mike: Now that you're back, we should actually get back to work, huh?

Brad: Yeah, let's go. Okay, so what we're going to show is: I mentioned beginner and advanced versions, and this whole dynamic planking is also very functional. The fact is that if you're down on the floor like me, when I fell out of the vortex onto the floor, I got up in a specific manner because I'm mobile. Just as these dynamic planks will keep you mobile, because 25% of people over 65 do fall. And how are we going to do that, Mike?

Mike: Well, we're going to do some different plank variations. They help maintain your mobility, getting on and off the floor. They can help develop strength, and it just makes everyday activities easier.

Brad: Right, these are really, I think, a really good idea. People are going to like this, and it's just fun.

Mike: So, when we begin, we're actually going to show non-floor versions because we realize some of you can't get down there comfortably.

Brad: Right. For the beginner people, you could try this. And if you see it and you know it's too easy for you, just wait, or go forward, and we'll show you the more advanced version.

Mike: So, for the first variation, you're going to need some open wall space to begin. Now, for a standard plank, most people think they go on their elbows, and they stand on their feet. If your feet are close to the wall, you're not going to notice much of anything. But the further you walk your feet out, the more challenging it will be. Now, if this seems awkward, which it kind of is to me right now, I'm going to go up on my straight arms, like this, almost like a push-up position. And this is how you would start a basic plank variation. Now, once this seems easy, you can start doing some dynamic movements with it. One thing you can do is actually start to walk sideways with it. This is why you're going to need a big wall space if you're moving. You could even do this at a countertop, I guess, but it's going to be a little bit more of an angle. If you are struggling to walk way far out like this, maybe bring your feet in closer if you're more of a beginner.

Brad: Keep your back straight there. Do it incorrectly with your bottom. Yeah, we don't want to be hunched over. Keep it straight.

Mike: It feels a little awkward.

Brad: There you go. Yeah, you don't know what it's like to be, you know, that's kind of normal for when we get older. So, keeping this straight posture is something, you know, have someone look at you and say, "Oh yeah, your butt's out." Or some people actually sag the other way.

Mike: You want to focus on your core being engaged, your butt in a nice straight line with your body. Now, if that seems easy for you, something else you can try is something we call "mountain climbers." So, you actually alternate marching with your feet, like this. Again, closer to the wall, standing upright will be easier. This will be more challenging, actually, engaging my core more. If you're not noticing much, you can start going a little bit quicker pace. Or, you can start going out to the side for some added hip mobility.

Brad: Right. Nice.

Mike: I feel like I'm doing a weird dance.

Brad: Well, it does look kind of weird, Mike. But it really does; seriously, these motions really emphasize mobility, strengthen other muscles, and give it dynamic strengthening benefits for functional movement throughout life. And you wanted to say something?

Mike: I did forget something that we talked about. You can even do push-ups because the top of a push-up is technically a plank. So again, the further your feet are away, go into a push-up. Obviously, it's a little more awkward against the wall, but just make sure your elbows don't flare out too much because it's probably going to put more strain on your shoulders.

Brad: Yeah. Okay, so that's for beginners. I like to call that vertical plank because your body is mostly vertical. Mike mentioned you can do this leaning further forward if it's too easy on a cupboard, and you'd need to do the exact same thing along a cupboard space. I don't have a space to show you in this plane. But I would probably go from the wall first. And maybe there, as I said, some people will be strong enough and want to go right to the floor and do the plank, so this is the advanced version. All right, so what we're going to do is start out in this plank position, like this. There we go. Now, what we're going to do is, I call it the "bear crawl."

Mike: You're talking about donuts there.

Brad: And now in this, you can put your butt up. It's not like on the wall. And we're just working mobility on the floor. And this, you can see, is directly related to helping you get off the floor in case you fall. Or, maybe you're doing some work scrubbing the floor, doing some work on the floor trim. You know, it's always things. People are doing these things.

Mike: I didn't know bears do work on floor trim, but you learn something every day.

Brad: You'll know, you'll start doing work on your house, and you'll get on the floor when you're 60 years old. Then you can go sideways, so forward and backwards with the "bear crawl." And then lateral motion, right to left.

Brad: Now, for this one, I would bring your butt down and tighten the core. I'm actually getting a little winded, which is good. My body is working. Then, we go to the "mountain climbers." Take your time with this. This is really a nice functional exercise because it leads into how you get off the floor, and I'll show you just a second. Out to the side if you want to. There are all kinds of variations to get you stronger.

Brad: But the "mountain climber," watch what I do right here. I take my right leg, whichever is your strongest leg, and I really bring it up, like this.

BRad: You're going to practice that. And the reason I put it there is because I can easily get off the floor if I have the mobility to get it up here. The reason why we do this is that when we're healthy, it becomes an exercise that takes about five minutes. But if you do happen to fall, no injury. Like, "Oh, I can get up because I do this all the time with that dynamic plank that Brad's talking about." So, you get over to your stomach. And from here, there may be nothing to help you get up, like a chair or a cupboard. And you say, "Oh yeah, I've done this a lot in the last year, and I'm strong enough to get up" because you've been doing your exercises. See how everything falls together.

Mike: With a lot of those exercises Brad was showing, you can either pick repetitions if you prefer that, or you can do timed. So, you can do the "bear crawl" for 15 to 30 seconds. Or, if you think, "I want to go five each direction," that's fine too. Just do what you can and work up timer reps gradually.

Brad: And if you're unable to do some of them, or if you had a hip replacement, or a knee replacement, or an injury, and bringing your leg up that far isn't an option- maybe your hip precautions don't allow it- that's okay. We do have a video on how to get off the floor, which has been very popular, which is why I added this. People are concerned, and they should be. They should have the mobility to get off the floor, even up into your seventies and eighties.

Mike: Now, if you want to check out the video that we went back in time in and watch the whole thing with Bob and Brad, that video was "Are Planks Useless? Must See For 5 Minute Real Time Option."

Brad: Yeah, that will be quite; just watch out when you get through the vortex. Don't want to fall.

Mike: Watch out for those doors again.

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