HomeHome Core Holds
A 20-minute advanced home core session for women built on holds. Minute-long elbow planks, side planks with hip lifts, 45-second hollow holds, star crunches and spider planks combine static tension with slow controlled reps. Floor space is the only requirement.
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
- Women
- Price
- Free
5 exercises in Home Core Holds
- 1Plank on elbows4 × 60s
- 2Side Plank with hip lift4 × 15
- 3Hollow hold4 × 45s
- 4Star crunches3 × 40s
- 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
Set the plank properly before the clock starts: elbows under shoulders, glutes squeezed, ribs pulled down. Rest 60 seconds. If the low back sinks in the hollow hold, bend the knees and raise the arms — a shorter lever keeps the abs in charge.
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 with hip lift, 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 with hip lift, 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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