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The plank hold is an exercise that gives you a super strong core and a rock-solid trunk and spine.

1. Lie face down on the floor. Place your forearms on the mat with your shoulders aligned directly over your elbows. Clasping your hands in front of you makes this a little easier.

2. Extend your legs behind you and rest on your toes. Don't lift your hips toward the ceiling, and don't arch your back. You should have a straight line between your shoulders and toes.

3. Tighten your stomach muscles and hold as long as you can. If you feel your back start to cave from fatigue, take a minute then regroup and go at it again! The better you get at this, the longer you'll be able sustain the hold without fatiguing.

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