PoleFly
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Planks are an easy way to take a few minutes out of the day to help build upper body strength. Just make sure your form is really good and back is flat not curved and try seeing how long you can hold a plank for, make it part of your routine. If you live with somebody you can have them put a broom across your back so you can feel that your back is flat and not curving at all during the hold. Challenge yourself with it, when commercials come on, see how many ads you can get through while holding the plank. There are different varieties of arm and leg placements for planks to give you more challenges and target different areas.
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Do a climb and hook your elbow right in front of your face and so your arm is at 90 degrees with the floor , then lower your wrist to the floor to lock in that elbow hold. I find a good trick is to grab onto the forearm of my hooked arm with my free hand to really secure that elbow hook. You will drop down into the pose so having your stomach exposed and press into the pole (hurts) but will help you stay stable and not drop to the floor, once you get past that lil drop and feel the pole securing agaisnt your stomach you should be able to let go of the other hand and hang with one arm.
Good luck 🙂
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Bfly411