A Typical Session
16 Min
Warm-up
3m
Main Hold
10m
Cooldown
3m
5 kcal
/ min (est.)
3 × 30–60s
sets × reps
Why this exercise
Difficulty: Intermediate
Builds total core endurance and improves posture stability.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
30–60s
Rest
45s
How to Perform
- 1.Hold a forearm plank with elbows under shoulders.
- 2.Engage core, glutes, and legs to stay straight.
- 3.Breathe steadily and maintain form.
Pro Tips
- •Keep hips level with shoulders.
- •Avoid arching or sagging back.
Equipment
None
Safety
Stop if you feel shoulder strain.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.