Do a handstand with open legs and begin to lower towards straddle, bending the elbows to make it easier for you. Try to control the descent to last at least 3 seconds. When you reach the final position of plank with elbows flexed, try to hold it for at least 1 second. You can increase the difficulty by trying to flex less and less. It is advisable to perform this exercise in push-ups or mini parallel grips, to make it easier to control.
back, biceps, triceps, chest
legs, buttocks, calves, femoral, quadriceps