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The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up in maximum time. The plank strengthens the core, back and shoulders.
Stand on the floor with your knees and hands. Lower the forearm to the floor with elbows placed under the shoulders and hands at shoulder width apart. The arms should form a 90 degree angle. Put both feet back and get on your toes.
Maintain a straight line from the heel to the head. Look down on the floor with your eyes raised. Tighten the abdominal muscles and hold for 1-2 minutes. Have a break for 1 minute and repeat.
George Hood, 60, from Naperville, has the world record in the plank. It is 10 hours, 10 minutes and 10 seconds and it's from June 28, 2018.
The most common mistake people make in the plank is that they look ahead. This will tighten the neck so you can't keep the plank for a long time. The best thing is to look at the floor. Pretend you're holding a tennis ball between your chin and neck. This will keep the spine neutral and help you avoid pain and injury.
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