A plank ladder that builds your hold time without a single long, shaky effort. You hold for 30 seconds, rest, hold for 45, rest, then finish with a full 60-second plank — each transition announced by a gentle chime.
How to use it
- Set your forearms and elbows under your shoulders, body in one straight line.
- Hit Start and hold through the “Plank” step, breathing steadily.
- Relax during each “Rest”, then reset your form for the next, longer hold.
- Finish the 60-second hold — that’s one round.
Form & progression
Keep your hips level and your core braced; drop to your knees before you let your back sag. Too easy? Raise each hold’s time or loop the round. Too hard? Tap any step to shorten it — the draining ring lets you pace your breathing without staring at numbers.
FAQ
How long should I hold a plank?
A common starting goal is a solid 30–60 second hold with a neutral spine. This preset ladders you up — 30s, then 45s, then 60s — with 20-second rests, so you build time without holding a single long, sloppy plank.
What if 60 seconds is too hard?
Tap any step’s time and lower it, or drop the last hold. The ring shows time as a shrinking shape, so you can pace your breathing to it rather than staring at digits.
