Plank (exercise)

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This article is about the isometric exercise for the abdominal muscles. For the lying down game, see Planking (fad). For other uses, see Plank (disambiguation).
Recruit performing a plank at a US Coast Guard training

The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.

Form[]

The most common plank is the forearm plank which is held in a push-up-like position, with the body's weight borne on forearms, elbows, and toes. Many variations exist such as the side plank and the reverse plank.[1][2] The plank is commonly practiced in Pilates and yoga, and by those training for boxing and other sports.[3][4][5]

The "extended plank" adds substantial difficulty to the standard plank exercise. To perform the extended plank, a person begins in the push-up position and then extends the arms or hands as far forward as possible.[6]

Effect[]

The plank strengthens the abdominals, back and shoulders. Muscles involved in the front plank include:[7]

Muscles involved in the side plank include:

World records[]

Guinness World Records lists the record for longest duration of a front plank, resting on elbows, as 9 hours, 30 minutes 1 second set by Daniel Scali.[8] The former record of 8 hours 15 minutes and 15 seconds,[9][10] was set by veteran Marine officer George Hood on February 20, 2020.[11][12][13][14] Hood also completed a record attempt in June 2018, holding a plank for 10 hours, 10 minutes and 10 seconds as well as the most cumulative plank time in a 24-hour period of 18 hours, 10 minutes and 10 seconds.[15]

The longest time in an elbow plank:

  • by a woman is 4 hours, 19 minutes and 55 seconds by Dana Glowacka (Canada) in May 2019.[16]
  • by a woman with a 60-lb pack is 17 min and 26 sec by Eva Bulzomi (USA) in July 2013.[17]
  • with a 100-lb pack is 17 min 02 sec by Silehm Boussehaba (France) in December 2018.[18]
  • with a 200-lb pack is 4 min 2 sec by Silehm Boussehaba (France) in March 2018.[19]


The longest single-arm plank while balancing on medicine balls is 47.54 seconds, by William Borger (Canada) in October 2016.[20]

Gallery[]

  • Extended plank

  • Side plank step by step

  • Modified side plank

See also[]

References[]

  1. ^ Knack Weight Training for Women: Step-by-Step Exercises for Weight Loss, Leah Garcia, p. 57. Quote:"Plank variations are abundant, and small changes increase the intensity of the exercise."
  2. ^ Weight Training for Dummies, Liz Neporent, Suzanne Schlosberg, Shirley J. Archer, p. 263.
  3. ^ Core Strength For Dummies, LaReine Chabut. Quote:"It's used in all yoga sun salutations and other poses. It is also a Pilates-based exercise used in many of Joseph Pilates exercises..."
  4. ^ Pocket Guide to Fitness, Louiza Patsis, p. 176. Quote:"The "plank exercise" is used in Pilates classes."
  5. ^ Kettlebells for Dummies, Sarah Lurie, p.260. Quote:"If you've done other exercises like yoga or Pilates before, you may be familiar with the plank position already."
  6. ^ "Periodic Table of Bodyweight Exercises - Stack 52".
  7. ^ "The Plank". Boot Camp & Military Fitness Institute. 2013-12-02. Retrieved 2019-08-07.
  8. ^ [1] Longest plank record smashed with staggering new time Guinness World Record, September 4, 2021
  9. ^ Guinness world record for planking set by 62-year-old former Marine George E. Hood The Washington Post, February 25, 2020
  10. ^ Routine of George Hood who set world record for planking CNBC, March 2, 2020
  11. ^ At 62, Marine veteran sets the Guinness record with 8-plus hour plank marinecorpstimes.com February 24, 2020
  12. ^ Stephenson, Kristen (2020-02-20) Former US Marine just broke an 8 hour plank record – and he’s 62 years old Guinness World Records Retrieved 2020-02-22.
  13. ^ 62-Year-Old George Hood Broke The World Record For Holding A Plank Forbes, February 24, 2020
  14. ^ A fitness instructor from Aurora has set 2 world records Chicago Tribune
  15. ^ Danger, Jessica (2018-06-29). "Retired Marine Sets 10+ Hour Plank World Record". Morning Chalk Up. Retrieved 2019-10-05.
  16. ^ "Longest time in an abdominal plank position (female)". Guinness World Records.
  17. ^ "Longest time in an abdominal plank position with a 60-lb pack (female)". Guinness World Records.
  18. ^ "Longest time in an abdominal plank position with a 100 lb pack". Guinness World Records.
  19. ^ "Longest time in an abdominal plank position with a 200-lb pack". Guinness World Records.
  20. ^ "Longest single-arm plank while balancing on medicine balls". Guinness World Records.

External links[]

  • Media related to Planks at Wikimedia Commons
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