For women · Seated
Reverse Plank Crunches
ArmsCore
Lift your hips into a reverse plank, then draw one knee toward your chest before extending it back out
For womenSeated
Elbow Supported Knee Trucks
A seated arms and core exercise from the women’s track. Place your forearms on the ground behind you with your palms facing down for stability.
How to do it
Place your forearms on the ground behind you with your palms facing down for stability
Inhale as you extend your legs and exhale to draw both knees toward your chest
Feel your lower abdominals doing the work, not your lower back
What you should feel
Your lower abs pulling your knees in, with your arms and shoulders keeping you supported.
About these numbers and scores
Practice history covers September 28 – October 25, 2026. Difficulty and clarity come from the app’s exercise content.
- Times practiced. One record per exercise per saved workout. We count the exercise when it is marked complete, the workout is marked complete and its logged duration is positive. This movement has 3,608 counted records in this window. A repeated practice in another workout adds another record. Zero means no qualifying record was found in this window.
- Popularity. A count ranking within the women’s track. Only exercises with counted practices are ranked; equal counts share a place. Plan placement and repeat users affect the ranking.
- Days per active week. We count different local practice dates for each account in each Monday–Sunday week, then average those counts. Only weeks when that account practiced this exercise are included. Here that is 3,546 account-days ÷ 2,992 active account-weeks. We show the average when at least 10 accounts contributed. It describes this history; it is not a recommended weekly schedule.
- Difficulty. 3/5 — middle of the scale on the app’s content scale. Higher means more demanding. This is a fixed exercise score; it is not calculated from usage or a personal assessment.
- Clarity. 5/5 — clearest to follow on the app’s content scale. It describes how clearly the instructions and demonstration specify the movement. This is a content score, not a percentage of users who understood it or an average user review.
- In a workout. The movement’s default time block in the app. Pauses and settings can change elapsed practice time. It is not a repetition count.
These are saved app records, not verified repetitions or movement quality. Anonymous, unsynced and deleted histories can be missing. Accounts are not a one-to-one count of people, and this snapshot has no comprehensive staff/test-account exclusion.
Full method, scale and data coverageTry instead
The exercises the app offers in its place: easier, harder or just different.
For women · On hands and knees
Forearm Plank Rocks
ArmsCore
Shift your body gently forward and back while holding a solid forearm plank
Workouts with this exercise
Ready-made sessions that include elbow supported knee trucks.
For womenBeginnerArms
Arm Endurance Flow
Upper body endurance training with posture support and alignment.
9 min12 movements
For womenIntermediateArms
Shoulder Stability
Strong posture and arm strength with enhanced back-line work.
12 min16 movements
For womenIntermediateArms
Strong Arms Circuit
Increased volume and rotation mobility for healthy shoulders.
14 min18 movements
15 min20 movements
17 min22 movements
12 min16 movements
Plans with this exercise
- Women’s Beginner Plan8 days of 30, from day 3
- Women’s Easy Plan6 days of 30, from day 5
- Women’s Intermediate Plan10 days of 30, from day 3
- Women’s Advanced Plan10 days of 30, from day 3
- Women’s Expert Plan10 days of 30, from day 3