4. Plank
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Start with your entire body weight supported on your forearms (or hands) and toes only. Never allow your back or legs to sag downward or arch upward improperly. Hold this challenging position for 30 seconds, repeating 2-3 times total. Experiment with different plank variations for maximum results: begin on hands, progress to forearms, then advance to side planks. Each workout session should continue for at least 2 minutes. Never attempt if you have undergone recent surgical procedures, experience tendon problems, suffer from organ inflammation, or have heart or blood vessel complications.
