🪵 Forearm Plank

A strong core supports your posture and lower back, making every other movement — and daily life — feel steadier.

Core
Beginner
3 × 20–40 sec
2–3× a week
Mat (optional)

How to do it

Rest on your forearms and toes, elbows under your shoulders.
Form a straight line from your head to your heels.
Brace your core as if bracing for a gentle poke.
Hold, breathing steadily, for 20–40 seconds.
Lower your knees to rest, then repeat.

Posture & form

Keep your hips level with your shoulders — no sagging or piking up.
Draw your belly button gently toward your spine.
Keep your neck long, gaze at the floor just ahead.
Squeeze your glutes to protect your lower back.

Timing & how often

3 holds of 20–40 seconds, resting 30–45 seconds. 2–3× a week. Drop to your knees to make it easier.

Stay safe

Come down the moment your hips sag or your back aches. A knee plank is a great starting point.

Track it automatically

PCOS Ai times the session, estimates calories burned from your weight, and logs it to your day — so movement shows up next to your symptoms and cycle.

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General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.