The Plank Shoulder-Touch. The plank shoulder-touch is, in my opinion, a progression from the plank, rotary stability FMS test, and bird-dog, all at the same time. Start in a plank position with the feet spread, as wide as you like initially. A wider stance makes the exercise easier.
Particularly during side planks or planks with extensions, your balance is tested and therefore, improved. If you really want to work on your balance, planks on a stability ball are a good challenge, as well. Try a side plank with leg raise: Get into a side plank with your legs stacked.
The Traditional Plank. The mother of all planks, the traditional plank is the basic starting position for all other variations. While it is not as challenging as the elbow plank, it is a great option for beginners or those looking to perfect their form.
If you are bored just hanging there, try these moves out to intensify your core workout. It is a rare occasion when TRX Director of Programming and Education Fraser Quelch is out of breath. Well, just demonstrating this TRX Plank progression leaves him gasping for air!