Planks are the safest way to get sore abdominals but not a sore back. In fact a sore back from planks is a indication that your abdominals have fatigued. At this point either hold the plank longer or pause then do more. This video includes various plank positions used for every level of fitness, its in progression order so start from the beginning and try til the end. If you cant make it all the way. Keep trying do at least 10 repetitions per exercise, advance do 20 repetitions.
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