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- Walking sideways with your plank will strengthen your core as well as your upper and lower body muscle groups. These include the deltoids, glutes, quads, hamstrings, and even calves. Start in a full plank position with your hands directly under your shoulders. Activate your glutes and abs to prevent injury and gain maximum benefit.www.healthline.com/health/14-plank-variations-your-core-will-thank-you-for-later
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