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- Lie face down on a mat. Push upon your elbows and extend your legs, making sure your back is straight and your hips are level. Look directly at the ground in front of you so your neck stays in line with your spine. Drive your elbows forward and your feet back, and engage your core and glutes. Hold this position for as long as you can.www.wellandgood.com/plank-for-beginners/
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