HomeHome Core Holds
A 20-minute advanced home core session for men built entirely on isometric holds. Minute-long elbow planks, 45-second side planks and hollow holds, plus body saw planks and spider planks — no reps, no equipment, just time under tension for the whole midline.
Home Core Holds at a glance
- Level
- Advanced
- Duration
- 20 minutes
- Exercises
- 5
- Estimated burn
- ~180 kcal
- Equipment
- None — floor space only
- Muscles worked
- Core
- Category
- Home
- Made for
- Men
- Price
- Free
5 exercises in Home Core Holds
- 1Plank on elbows4 × 60s
- 2Side plank4 × 45s
- 3Hollow hold4 × 45s
- 4Body saw plank3 × 15
- 5Spider plank3 × 40s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Core Holds
Isometrics are graded by quality, not duration: hips level, ribs down, breathing steady. End a hold when the position degrades rather than when the timer does. Rest 60 seconds. Add five seconds per hold each week.
Home Core Holds — questions
How long does Home Core Holds take?
About 20 minutes from the first set to the last. The session contains 5 exercises and burns roughly 180 kcal for an average trainee.
What equipment do you need for Home Core Holds?
None — floor space only. The session is built around Plank on elbows, Side plank, Hollow hold and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Core Holds suitable for beginners?
Home Core Holds is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Home Core Holds work?
Core. 5 exercises, starting with Plank on elbows, Side plank, Hollow hold.
Is Home Core Holds free?
Yes. Home Core Holds is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Core Holds into the GymiaFit app — free, no account tricks, no paywall.
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