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Exercise preview

Long stretch plank position

Beginner30 secondsNo jumping

Muscles worked

Lower backAbsFront shoulders

You need

Mat

How to do it

  1. Place hands on footbar, shoulders over wrists, legs extended long.
  2. Engage core and glutes, forming a straight line head to heels.
  3. Press heels back, protract shoulders slightly, neck neutral.
  4. Hold with steady breathing and full-body tension.