Whether you hit the gym or exercise at home, there are many ways to sculpt and define your physique. The keys to success include determination and consistency. Many individuals swear by adding planks to their routine. Others use an exercise mat, resistance bands, dumbbells, or a medicine ball to help achieve their goal. But you don’t need any fancy equipment—or planks—in order to build a firm waistline.

In fact, we spoke with Emily Hollon, a Certified Pilates Instructor and the Founder and Owner of Core Collective, who has more than a decade of experience working with all age groups, and are here with five no-equipment core moves that can help tighten your waist faster than planks after 55.

“Planks are a great exercise for building core strength, but done incorrectly, they can strain the back and fatigue the shoulders, and may not be appropriate for everyone,” Hollon tells us. “The following are five great alternatives to a plank, can all be modified for beginners and, together, work the entire core.”

Dead Bugs

“The dead bug is an excellent exercise to engage your transverse abdominis, as they challenge pelvic stability. These are also beginner-friendly as-is, and are suitable for nearly all clients regardless of any pre-existing conditions they may have,” Hollon explains.

1. Lie flat on your back with your arms extended toward the ceiling and knees lifted in a tabletop position.
2. Press your back into the mat and brace your core.
3. Lower one arm and the opposite leg.
4. Return to the start position.
5. Repeat on the other side and continue to alternate.

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Toe Taps

1. Lie flat on your back with knees bent to 90 degrees and hips stacked over your heels.
2. Keep your arms at your sides for support.
3. Activate your core and press your lower back into the mat.
4. Gently lower your left foot toward the mat, tapping your toes to the surface.
5. Return to the tabletop position.
6. Repeat on the other side and continue to alternate.

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Pilates Swimmers

“This may not be the first exercise you think of when you imagine core exercises, but swimmers are actually an excellent compliment to the rest of this workout, as they engage the posterior core—specifically the erector spinae and multifidus muscles—and are an excellent way to balance out the rest of the work on your back,” Hollon explains.

1. Lie face-down on the mat with your arms reaching overhead in a wide “V.”
2. Extend your legs behind you.
3. Lift your head, chest, arms, and legs off the mat.
4. Gently draw your abdominals away from the mat, engaging your core throughout.
5. Alternate between lifting the opposite arm and leg, channeling a freestyle “swimming” movement. Make sure you keep both hips on the mat as you do so.

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Bicycles

“This is excellent for working both your internal and external obliques, which makes them a personal favorite of mine,” Hollon points out. “Clients with osteoporosis are cautioned to avoid these, as this involves flexion and rotation of the spine.”

1. Lie down flat on your back on a workout mat.
2. Place your hands at the back of your head.
3. Bend your knees and lift your legs off the floor so they form a 90-degree angle.
4. Crunch up as you bring your right elbow toward your left knee and extend your right leg.
5. Then, crunch over to the other side as you bring your left elbow toward your right knee and extend your left leg.

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Half Roll-Backs

“This is another great spinal flexion exercise, emphasizing the rectus abdominis,” Hollon says. “Clients with osteoporosis, spinal fractures or back pain exacerbated by spinal flexion should avoid these.”

1. Begin in a seated position with bent knees and feet on the mat.
2. Place your hands behind your knees or reach your arms out ahead of you.
3. Tuck in your tailbone.
4. Slowly roll back while keeping your feet planted on the ground.
5. Brace your core.
6. Return to the start position.

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