Plank Pose Modifications for Beginners and Advanced Practitioners

Benefits of Plank Pose Modifications yoga
Quick Facts

Yoga Type: Vinyasa, Hatha
Age Group: All ages (with modifications for beginners or those with physical limitations)
Target: Core
Level: Beginner to Advanced
Mental Benefit: Improves focus and mental clarity by promoting mindfulness.
Physical Benefit: Strengthens the core, arms, and shoulders.

Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.

Yoga and fitness routines commonly include the core-strengthening plank pose and plank pose modifications stance. Even after years of practice, the conventional plank can be difficult. Beginners may experience wrist pain, form issues, or core weakness. For expert practitioners, the regular plank may feel too easy or uninteresting.

The good news is that the plank position is adaptable for all levels. If you’re new to yoga or improving your strength, start with forearm or knee planks to minimize effort but still benefit. 

However, expert practitioners can improve their planks in many ways. Dynamic activities like lifting a leg, arm, or core twists can increase engagement and stability.

Plank pose modifications help you safely develop your body, enhance endurance, and reach your goals. Let’s customize the position to fit your needs for a powerful, sustained practice.

Plank Pose Modifications for Beginners:

Plank pose can be difficult for beginners in yoga and fitness. It requires arm, shoulder, and core power, and holding it for long periods is painful. Start slowly and increase strength and endurance.

1. Knee Plank

Knee Plank
Image Credit: hingehealth

Starting with a knee plank is a great method for beginners to adapt the plank. This version minimizes arm and core weight, letting you focus on alignment without stressing your body.

To do a knee plank:

  • Start in a plank position, but carefully lower your knees to the floor.
  • It would help to have your hands directly beneath your shoulders and your hips aligned with your knees.
  • Keep your core engaged and hold the pose as long as possible with the appropriate form.
  • Still engaging your core and upper body, this simplified version is more approachable. It gradually builds strength.

2. Forearm Plank

Forearm Plank
Image Credit: yogajournal

Another adaptation is the forearm plank. This variant reduces wrist stress and improves stability with forearm support.

To do a forearm plank:

  • Start in plank position, but lower your forearms to the ground so your elbows are below your shoulders.
  • Keep your body straight from head to heels and press through your forearms.
  • Hold the pose with your core.
  • Forearm planks are easier on the wrists and improve stability and core strength, making them ideal for novices.

3. Plank with Leg or Arm Support

Plank with Leg or Arm Support
Image credit: shockfitapp

To modify the plank while gaining strength, reduce body parts in touch with the floor. Start with one arm or leg elevated.

To try this:

  • Start in the standard plank position.
  • Hold one leg straight and engage your core as you slowly lift it.
  • Consider lifting one arm while keeping the other and legs grounded.
  • It tests your balance and stability, building strength for the full plank stance.

4. Plank on an Elevated Surface (Inclined Plank)

Plank on an Elevated Surface (Inclined Plank)
image Credit: menshealth

This modification reduces the intensity by elevating your upper body, making it easier to maintain proper form.

To do an inclined plank:

  • Use a bench or solid chair to elevate your hands.
  • Like a plank, keep your body straight from head to heels.
  • Hold with your core engaged and shoulders aligned with wrists for as long as possible.

Plank Pose for Advanced Practitioners: 

After establishing a firm foundation and mastering simple plank variations, you can try more complex ones to challenge your core, shoulders, and arms. These adjustments will push you and maximize your plank stance.

1. Plank with Leg or Arm Lifts

Plank with Leg or Arm Lifts
Image Credit: sworkit

For an advanced variant, try elevating a leg and arm simultaneously. This exercise affects your core, shoulders, balance, and coordination.

To do this:

  • Start in a full plank with arms straight and body straight from head to heels.
  • Raise your right leg slowly and extend your left arm.
  • Hold for a few breaths, then switch sides.
  • This advanced version deepens your practice by requiring stability, coordination, and strength.

2. Side Plank

Side Plank
Image Credit: womenshealthmag

Side planks work your obliques and enhance balance and flexibility. It works your shoulders and arms, too.

To do a side plank:

  • Start in the plank position.
  • Slowly turn sideways and stack your feet.
  • Lift your upper arm to the sky and keep your back straight.
  • Maintain position, then transfer sides.
  • A leg sweep or lifting and lowering your upper leg makes side planks harder.

3. Plank with Mountain Climbers

Plank with Mountain Climbers
Image Credit: runnersworld

Mountain climbers add cardio to plank. The advanced modification works your core, arms, and legs while raising your heart rate.

  • To do plank mountain climbers:
  • Start with a full plank with straight arms.
  • Switch your knees to your chest and return to the start quickly.
  • Switch legs swiftly while keeping a plank stance.
  • Advanced practitioners wishing to intensify their training should try this technique, which boosts strength and endurance.

4. Plank to Push-Up

Plank to Push-Up
Image Credit: timesofindia.indiatimes

Try switching between plank and push-up positions to test your upper body. This advanced modification demands stronger shoulders and core.

To do a plank to push-up:

  • Start with the forearm plank.
  • Press up one hand at a time into a full push-up.
  • Keep your core strong as you lower onto your forearms.

5. Plank to Dolphin Pose

Plank to Dolphin Pose
Image Credit: theyogacollective

This dynamic practice combines plank and dolphin poses to stretch shoulders and hamstrings while strengthening core and arms.

To do plank to dolphin pose:

Start in a forearm plank position.

Lift your hips to the ceiling to form a dolphin posture (Downward-Facing Dog on your forearms).

After two breaths in dolphin pose, lower your hips and return to the forearm plank.

Source:

The benefits of plank pose and how to do it safely and effectively – OMStars. (n.d.). 

EkhartYoga. (2020, November 6). Plank Pose – Ekhart Yoga. Ekhart Yoga. 

Tran, P. (2023, November 5). How to do plank pose in yoga. EverydayYoga.com. 

Disclaimer: The content provided on this site is intended for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new exercise program, particularly if you have pre-existing medical conditions or concerns. The website and its creators are not responsible for any injuries, damages, or adverse effects that may result from using the information provided. Use of this website constitutes acceptance of these terms.

Facebook
Twitter
LinkedIn
Pinterest

Elyce Elowen is a certified yoga therapist and instructor (C-IAYT, 500-hour RYT) with nearly a decade of experience helping individuals achieve balance and well-being. She collaborates with medical experts to design programs for mental wellness, chronic pain, and stress management, and provides mindfulness training for communities and organizations. Beyond yoga, Elyce has a passion for creativity and personal growth. She’s a freelance writer, sharing insights on yoga, mindfulness, and self-improvement, and previously worked as an art instructor and community organizer, empowering others through education and self-expression. In her downtime, Elyce enjoys hiking, reading, and creating art, always inspired by her belief that true strength comes from presence and growth.

Andrea Cintulova is a passionate yoga teacher and has a deep love for movement and mindfulness. She came from a background in modern gymnastics and dance, and yoga was something she discovered in her university years and never stopped. Hatha was her starting point and then she moved on to Ashtanga, Acro, Bikram and Vinyasa, which were her favorites because they were fluid and creative. Andrea is a certified Ashtanga Vinyasa Yoga teacher and has taught Ashtanga Vinyasa Yoga classes in Europe, corporate yoga in Vienna, rooftop sessions and international workshops. She is still inspiring students to build strength, flexibility, and inner peace on and off the mat through VeryFit Life.

Welcome to Very Fit Life! Your go-to blogging site for all things health and wellness. Explore comprehensive information on Exercise, Yoga, Nutrition, and Fitness.