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 LLMs like ChatGPT, Claude, and Gemini can write to describe human movement as text. Every joint angle below is hard-clamped to a safe range of motion.

How to do it

1. Brace3s · ease-in-out Brace the core: one straight line from head to heels
2. Hold3s · linear Keep breathing, ribs down, glutes engaged

The .posecode source

This is the exact text an LLM writes to produce the animation above: phases and joint angles, not 3D transforms.

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

  step "Brace" 3s ease-in-out:
    spine: hold neutral
    hips: hold neutral
    ground-lock: hands, feet
    cue "Brace the core: one straight line from head to heels"

  step "Hold" 3s linear:
    spine: hold neutral
    ground-lock: hands, feet
    cue "Keep breathing, ribs down, glutes engaged"

  repeat 3

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