CaloSign inPlank alternatives
A plank teaches the core to brace and hold the spine steady. If a full plank is too much yet, or bores you, these holds and slow moves train the same thing.
No equipment 5
Knee plank
Straight line from knees to head.
Start with 2 × 20 sec, build to 3 × 30 sec.
Works: core, with the shoulders
Bear plank hold
Knees an inch off the floor, back flat.
Start with 2 × 20 sec, build to 3 × 30 sec.
Works: core and shoulders, with the quads
Hollow hold
Low back pressed down, bend the knees to make it easier.
Start with 2 × 20 sec, build to 3 × 30 sec.
Works: core, with the quads
Skip with lower-back pain or neck pain.
Incline plank
Forearms or hands on a counter, body in one line, breathe steadily.
Start with 2 × 20 sec, build to 3 × 30 sec.
Works: core, with the shoulders
Diaphragmatic breathing
Hand on the belly, breathe in through the nose so the belly rises, breathe out slowly.
Start with 2 × 20 sec, build to 3 × 30 sec.
If something hurts
- With lower-back pain: Knee plank, Bear plank hold, Incline plank, Diaphragmatic breathing.
- With neck pain: Knee plank, Bear plank hold, Incline plank, Diaphragmatic breathing.
Start with the easier number and build up over a couple of weeks. Stop if something hurts, and ask a doctor or physiotherapist about pain that stays - this is general guidance, not medical advice.
Let the app do the swapping
CaloDaily plans your week of workouts around what you have - home or gym, dumbbells or none - and any joints to go easy on. Tap a move you can't do and it offers these same swaps, with the reps adjusted. Pair it with the calories burned calculator to see what a session is worth.
More exercise alternatives
Workouts planned around you, free
CaloDaily shows what is left to eat and to move, plans meals from your own pantry and builds workouts that fit you. No wearable needed, no ads.
