Body · 20 s · Free
20-second plank
A plank means holding your body straight on your forearms for 20 seconds. It is a short, quiet core Move, and 20 seconds is plenty before a scroll: the table version works anywhere.
How to do it
20-second plank, step by step.
Forearms on the floor, elbows under your shoulders.
Step your feet back so your body forms a straight line.
Tighten your belly and keep breathing.
Hold for 20 seconds, knees down if you need to.
Seated version
Table plank: hands on the desk, 20 seconds.
Playable
Try it now: 20 seconds.
Start the timer and do the Move until the ring closes. In the app, the same timer checks it.
Why this Move
Why it's a good Move before a scroll.
Works your whole core in 20 seconds
Quiet enough for any time of day
Table version for the office
Stop if anything hurts, and swap the Move with “I can't do this” in the app. MiniMove is a wellbeing app, not medical advice.
What it unlocks
How much does it unlock?
Every Move opens the app for the window you chose, and every Move counts.
Window lengths, in minutes of real use
- 5min
- 15min · default
- 30min
- 60min
- Windows count real use: minutes spent in the app, not on the clock, capped at 2× that.
- It goes into your Bank, next to every other Move you did today.
- Change your mind after the Move? Skip the scroll and earn 15 XP.
- MiniMove+ Earn more: do it twice in a row for a double window, up to 60 minutes.
Questions
About 20-second plank
How long does it take?
About 20 seconds, start to finish. Every Move in MiniMove takes 90 seconds or less.
What if I can't do it?
Do the seated version instead. Table plank: hands on the desk, 20 seconds. Still not right for you today? “I can't do this” in the app swaps in another Move and stops suggesting this one.
How many minutes does it unlock?
Whatever the Move, it opens the app for the window you chose: 5, 15, 30 or 60 minutes of real use (15 by default), capped at twice that on the clock. It also goes into your Bank. With MiniMove+ “Earn more” on, doing it twice in a row earns a double window, up to 60 minutes.
Ready?
Your next scroll starts with a small win.
Free, no account. iPhone with iOS 26.5 or later.