Holding a plank for ninety seconds can feel like a serious test of endurance, but breaking it down into smaller segments makes the challenge smoother and more approachable. This guided rhythm helps you stay aligned and focused while letting your breath carry you through each phase.

The Script

Seconds 1–15
Inhale, set your hands under your shoulders.
Exhale, step your feet back into a strong line.
Inhale, lengthen from head to heels.
Exhale, press your palms into the ground.
Inhale, lift through the chest, broad and open.
Exhale, settle into steady strength.

Seconds 16–30
Inhale, keep your shoulders stacked and firm.
Exhale, draw the belly in toward the spine.
Inhale, feel your back stay flat.
Exhale, push the floor away lightly.
Inhale, stay tall through your crown.
Exhale, release tension with control.

Seconds 31–45
Inhale, level your hips with your shoulders.
Exhale, squeeze the glutes gently.
Inhale, notice the body balanced in one line.
Exhale, breathe into your center.
Inhale, anchor yourself in stillness.
Exhale, let strength flow evenly.

Seconds 46–60
Inhale, straighten the legs fully.
Exhale, press heels back into the floor.
Inhale, keep thighs tight and steady.
Exhale, hold through the shaking muscles.
Inhale, imagine energy radiating behind you.
Exhale, soften the effort into calmness.

Seconds 61–75
Inhale, stay grounded through your hands.
Exhale, keep your core strong and alive.
Inhale, feel your body stretch long.
Exhale, let the breath carry you forward.
Inhale, notice strength building with each second.
Exhale, let patience steady your posture.

Seconds 76–90
Inhale, remind yourself you are capable.
Exhale, hold through these final breaths.
Inhale, lift your chest just slightly higher.
Exhale, release tension from your shoulders.
Inhale, focus on the last few counts.
Exhale, lower your knees with control and rest.

Closing Note

By pacing the plank in fifteen-second segments, ninety seconds becomes a journey rather than a strain. The breath acts as your rhythm, and the body follows with alignment and focus. With consistent practice, this rhythm not only strengthens muscles but also deepens mental endurance.