Find two hand towels or wash cloths. Get into a plank position with one towel under the ball of each foot. Make sure your hips are level with the rest of your body, abs are engaged and your back is in a neutral spine position without an arch. This will be the starting point for the following exercises which should be performed for about 30–60 seconds each. You can repeat this series as many times as you're up for:
Plank to Pike: Use your core to lift your hips up in the air as high as you can with somewhat straight legs, return to the plank position and repeat.
Mountain Climbers: Pull one knee to the opposite elbow then back to a straight leg, do the same motion with the opposite leg and then continually repeat at either a fast pace or slow and controlled, depending on how you are feeling.
Plank Slides: Slide your body forward and backward in a slow, controlled motion. Your feet and body will be moving with your hands planted in one place.
Straddle Slides: Slide your legs out to the side and then back together using your inner and outer thighs. Keep your legs straight, tight and contracted.
*All exercises can be done in a forearm plank position if you have wrist issues