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How long should you hold the plank for maximum benefits? | The Times of India

Plank is a basic exercise, yet most people perform it incorrectly. No matter how long you hold the pose or how many sets you perform, if your body is not aligned properly all the efforts are useless. It is important to do it correctly to activate all the muscles groups. Here is the right way to do the plank:

Step 1: Come to all fours and lift your knees off the ground. Now straighten your legs to bring your body to full extension.

Step 2: Your feet should be shoulder-width apart and your palms should be directly below your shoulders, pressing against the ground.

Step 3: Elongate your spine and engage your abdominal, arm and leg muscles. Lengthen the back of your neck and look down.

Step 4: Hold this position for at least 10-30 seconds, then relax.

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