A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Finisher
3m
6 kcal
/ min (est.)
3 × 30s hold
sets × reps
Why this exercise
Difficulty: Beginner
Improves overall core strength, balance, and posture.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
30s hold
Rest
30s
How to Perform
- 1.Start in a forearm plank position with elbows directly under shoulders.
- 2.Keep your body in a straight line from head to heels.
- 3.Engage your core and hold this position for the set duration.
Pro Tips
- •Avoid sagging hips or raised buttocks.
- •Breathe steadily through the hold.
- •Engage glutes and quads for full-body tension.
Equipment
Mat
Safety
Stop if you feel sharp back pain — maintain alignment.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.