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Start with 2 x 30 second per plank. Aim for 4 x 1 min per plank With planks, elbows must be straight under the shoulders. Chest should be between the elbows. Look slightly ahead. This will prevent you rounding your back. Knees a little more than hip distance apart. Beginners – keep your knees on the ground
Advanced – straight legs and knees off the ground Two extra options for advanced: 1. Assume the plank position. Reach your hand out diagonally and tap. Bring it back. Switch hands. This makes your core work harder by throwing you slightly off balance. Push in hard with your toes to fix your position. 2. Assume the plank position. Smoothly tap one knee on the floor. Bring back up. Switch legs.

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