Try the regular front plank while raising your left leg and right arm at the same time. Alternating each leg and opposite arm until you reach 30 or hold each side for 5 seconds 10 times. Stay long and tight throughout the move while squeezing your glutes without letting your hips fall out of position. Keep your back nice and flat without any sagging. This type of plank hold not only engages your core for balance but engages the flexibility in your hips.
Get into an extended plank position with your shins on a yoga ball instead of having your toes on the floor. Brace your core and keep your back as flat as you can. Keep your legs locked out straight and pull your hips upward while the ball rolls toward your stomach. More weight will transfer toward your hands as your torso moves toward the vertical. Once your hips are above your shoulders, return to the starting position.
Insert your feet into a suspension system such as a TRX roughly 8 inches from the ground. Get into an extended plank position and pull your feet up toward your hips until your knees reach your stomach. You can perform this move with one knee at a time like mountain climbers or bring both legs together up to your stomach. It’s pretty common to flex the spine and round your back as your knees drive toward your stomach but try and keep your back as flat as you can. You can also perform the pike plank move while suspended in the TRX strap.
Get into your regular basic front plank position this time on your forearms and toes. Brace your abs and squeeze your glutes resisting the urge to sag your back. Have a partner place a weighted plate on your back/hips. Hold for 30 seconds.
Get into extended plank position, and simply come down one forearm at a time, then return to start one palm at a time. The hips like to rise and swing back and forth so engage your core and drive your hips down by squeezing your glutes. If this move is too challenging a way to modify the move is to start in extended plank position and come up to a bench or box one palm at a time, then come back down to ground one palm at a time.
8 Ways To Spice Of A Plank. Mens Fitness. By: Jon-Erik Kawamoto. http://www.mensfitness.com/training/build-muscle/8-ways-to-spice-up-a-plank?page=3.