Can’t hold a plank? A personal trainer recommends these modifications to build your deep core

A woman uses a slanted wall in her kitchen to exercise. She is leaning towards the wall, hands resting on it with elbows bent; the rest of her body is held in a straight line from her shoulder to her feet. Behind her we see a kitchen counter with utensils, pots and fruit. .

I'm a certified trainer and one of the first things I address with all my new clients is strengthening their deep core. These muscles provide central support for the body, so they need to be properly conditioned if we want to move well.

The deep core is made up of a few muscles: the transverse abdominis, the deepest layer of your core attached to your pelvis and lower ribs; the diaphragm, a muscle located below the lungs; the multifidus, a thin muscle attached to your spine; and the pelvic floor, a group of muscles attached to the pubic bone, tail bone, and sit bones in the pelvis. These muscles are responsible for important functions like stabilizing your hips and spine, facilitating your breathing, and maintaining your posture.

Planks are an excellent way to target the deep core muscles, but they can be too advanced for those just starting a fitness routine. If planks often leave your shoulders and back sore, try these three modifications instead. You won’t need any equipment besides a yoga mat for comfort.

Wall or incline plank

(Image credit: Future)

Sets: 1 Duration: 30-60 seconds

• Stand around six inches away from a wall with your feet hip-width apart.
• Place your forearms on the wall with your elbows below the shoulders.
• Engage your core and step your feet further back. Your body should be in a diagonal line.

Trainer tips: Engage your core by drawing the belly button towards the spine. Contract your pelvic floor muscles by attempting to pull your pubic bone and tailbone towards your belly button. Breathe easily but keep these muscles engaged throughout the exercise.

To make this exercise more challenging, step your feet back further. You can also choose a different elevated surface, like a table or chair. The lower the surface is, the more difficult it will be.

Wall or elevated plank march

(Image credit: Future)

Sets: 1 Reps: 15-20 on each leg

• Stand around six inches away from a wall with your feet hip-width apart.
• Place your forearms on the wall with your elbows below the shoulders.
• Engage your core and step your feet back behind you. Your body should be in a diagonal line.
• Slowly lift your left knee to a right angle and hold for two to three seconds.
• Switch legs and repeat.

Trainer tips: Try not to shift back and forth when lifting each leg. Instead, stabilize the hips and spine by engaging the core muscles. Keep a slow tempo throughout.

You can progress the plank march by choosing a lower elevated surface, like a table or chair.

Knee plank

(Image credit: Future)

Sets: 1 Reps: 30-45 seconds

• Come to all-fours on a mat, with hands under shoulders and knees under hips.
• Place your forearms on the mat, keeping your shoulders directly over your elbows.
• Step your feet back behind you and plant your toes into the mat, engaging your core.
• Slowly lower your knees to the mat and lift your feet off the ground.
• Maintain a neutral spine and avoid arching the lower back.

Trainer tips: If you’re having trouble keeping a neutral spine alignment, tuck your tailbone gently towards the floor. Use a towel or pillow under your knees for comfort, if needed.

Shop yoga mats

You don't need any equipment for the wall poses above, but your joints need cushioning if you're doing a knee-plank. The options below are all taken from our guide to the best yoga mats; each one has been tested by our editorial team and given the thumbs-up.

Jade yoga travel mat

Liforme yoga mat

Manduka Pro Lite Yoga Mat