If You're Over 50, Make This Exercise Your Go-To

Think of a simple, no-cost workout that can help keep you steady and moving well. The plank fits the bill, and almost anyone can do it.

“All you need is your own body, a yoga mat, and a space to lie down in,” says personal trainer and injury rehab specialist Chris Berardi.

In basic terms, a plank is a core-strength move in which you hold a straight, rigid position, similar to the shape of a push-up or a wooden plank, for a set amount of time. It is easy to learn and offers a twofold benefit: it supports balance and helps preserve bone strength. “A plank also supports the lumbar region and sacrum—the bones in your lower back—making it less likely you will develop pain,” says Berardi.

To get into position, lay out a yoga mat, lie face down, and lift yourself onto the balls of your feet. “Prop yourself up either on your hands or your forearms,” says Berardi. “Some people find one option easier than the other —if you have a problem with your wrists, for example, resting on your forearms might be more comfortable.” If that still feels too difficult at first, start on your hands and knees, then advance if you can.

“Then, squeeze your glutes,” says Chris. “The idea is that you’ll have a slight posterior tilt—which means raising your bottom up a bit. This strengthens your stomach muscles and protects your lower back. The fact that this exercise is weight-bearing will also reduce your risk of losing bone density—a process known as osteopenia—as well as prevent sarcopenia (muscle wasting).”

Begin with a 30-second plank each day and work toward holding it for a minute. If you want a bigger challenge, build up to two minutes. Your glutes, legs, and back will thank you.