3 Ways to Modify Planks, for Every Body Type

In this video, exercise physiologist Joan Pagano gives three ways to modify a plank to reduce back strain.

Written by Lauren Smith, MA | Reviewed by Alexandra Schwarz, MD

Updated on September 30, 2023

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A plank is one of those moves that looks easy, but is actually anything but. While the planker appears motionless, several muscle groups are activated and working very hard to support the body. “[Planks are] a great exercise for strengthening the abdominals and the spinal muscles,” says Joan Pagano, exercise physiologist in New York City.

What planks have over other ab-sculpting moves like crunches and bicycles: You don’t need to round your back to do them, which can hurt you if done incorrectly. Planks can give your core a similar workout without the back strain. (Check out this variation on crunches that reduces back strain.) Here are three ways to do a plank exercise, no matter what level you’re at.