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The Plank

The plank makes you sweat for a reason: it's a great all-over body workout that focuses on building a strong core. Common mistakes people make when in a plank position are rounding their spine or sinking in the pelvis, both of which make this move dangerous to your lower back if you aren't careful about your alignment. Here's how to do a plank.

  • Start resting on all fours.
  • With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
  • Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
  • With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
  • Hold as long as you can. Aim for 20 to 30 seconds in the beginning and work your way up to one minute as you get stronger.
  • Lower down to rest, then repeat three times.

Master more plank variations here.

Source: POPSUGAR Studios
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