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Plank exercises are among the 5 best abdominal workouts (according to the "Boeckh-Behrens & Buskies" study, 2000) and specifically the side plank is a great way to work your obliques. They are also more effective than traditional sit-ups, since they mobilize several muscle groups without causing any pressure on the discs and on the lumbar vertebrae (according to the study published in the Journal of Strength & Conditioning in May 2002). This exercise is very effective to strengthen trunk stabilizers and works synergistically on all muscle groups if done properly. Due to its depth of action, the Plank is recommended if you want to increase the intensity of your workout. The hard part is keeping the right position and balance for a specific period of time, so we recommend it to those who already have good muscle tone. This exercise is not recommended for those who have injuries to the rotator cuff muscles of the shoulder and those with neck problems.
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Please watch: "Chest workout - best home routine to kill pec muscle calisthenics and bodyweight"
https://www.youtube.com/watch?v=ImNFOaCcWZs
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