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Purpose: Planks help to strengthen your abdominal, gluteus, and shoulder muscles. By holding this exercise, you are challenging these muscles to work hard even when they are tired. When your abdominal and hip muscles get tired, your form worsens, and the risk of injury is much higher.

How to do it:

* Lie on your stomach.

* Lift your hips off of the ground keeping your weight on your elbows and toes.

* Do not let your hips sink down to the floor at all - it is important to keep your back straight.

* You can also try this with your elbows extended so your weight is on your hands and toes.

*Try to hold this for 15-20 seconds.

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