Fitness · Core

Plank hold

Target Abdominals  ·  Equipment Body weight  ·  Level Beginner  ·  Reps 3

Plank hold is a beginner-level fitness movement targeting the abdominals, written in Posecode, a small open-source language that capable language models can use to describe human movement as text. Authored joint targets and reach-IK solves are constrained to Posecode's configured per-axis bounds. Those bounds constrain the visualization, but they do not certify that a complete movement is safe or clinically correct. This page documents a code example; it is not exercise instruction.

Movement phases

Phase cues are display-only coaching text. The executable joint and contact directives in the source below determine the animation.

1. Brace0.5s · flow Plant the forearms with the elbows directly under the shoulders
2. Hold3s · linear Brace the core: one straight line from head to heels

The .posecode source

This is the exact text used by the linked playground animation: phases and joint angles, not 3D transforms.

posecode posture "Plank hold"
  rig humanoid
  pose start = plank

  step "Brace" 0.5s flow:
    shoulders: flex 90
    elbows: flex 90
    elbows: pronate 80
    ground-lock: forearms, feet
    cue "Plant the forearms with the elbows directly under the shoulders"

  step "Hold" 3s linear:
    shoulders: flex 90
    elbows: flex 90
    elbows: pronate 80
    ground-lock: forearms, feet
    cue "Brace the core: one straight line from head to heels"

  repeat 3

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