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 isometriccore strength exercise that involves maintaining a position similar to a push-up.
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 as exercise where it is called Chaturanga Dandasana,[3] and by those training for boxing and other sports.[4][5][6]
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.[7]
Effect
The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:[8]
Guinness World Records lists the record for longest duration of a front plank, resting on elbows, as 9 hours, 38 minutes and 47 seconds set by Josef Šálek from the Czech Republic.[10] The former record of 9 hours, 30 minutes and 1 second was set by Daniel Scali.[11] Before Scali, veteran Marine officer George Hood set a record of 8 hours 15 minutes and 15 seconds on February 20, 2020.[12][13][14][15][16][17] 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.[18]
The longest time in an elbow plank:
by a woman is 4 hr 30 min 11 seconds by DonnaJean Wilde in March of 2024 (Canada).[19]
by a woman with a 60-lb pack is 17 min and 26 sec by Eva Bulzomi (USA) in July 2013.[20]
with a 100 lb pack is 20 min 03 sec, and was achieved by Xu Qisheng (China) in Guangzhou, Guangdong, China, on 10 November 2022.[21]
with a 200-lb pack is 4 min 2 sec by Silehm Boussehaba (France) in March 2018.[22]
The longest single-arm plank while balancing on medicine balls is 1 min 20 seconds, by Brandon Westover (USA) in August 2021.[23]
↑ 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..."
↑ Pocket Guide to Fitness, Louiza Patsis, p. 176. Quote:"The "plank exercise" is used in Pilates classes."
↑ 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."
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