Plank (exercise)


The plank 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. The plank is commonly practiced in Pilates and yoga, and by those training for boxing and other sports.
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.

Effect

The plank strengthens the abdominals, back and shoulders. Muscles involved in the front plank include:
Muscles involved in the side plank include:
Guiness World Records lists the record for longest duration of a front plank, resting on elbows, as 8 hours, 15 minutes and 15 seconds, set by veteran Marine officer George Hood on February 20, 2020. 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.
The longest time in an elbow plank:
The longest single-arm plank while balancing on medicine balls is 47.54 seconds, by William Borger in October 2016.

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