Plank (exercise)
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 front 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 reaches their arms/hands as far forward as possible.[6]
Effect
The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:
- Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominus.[citation needed]
- Secondary muscles (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.[citation needed]
Muscles involved in the side plank include:
- Primary: transversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external, and internal obliques.[citation needed]
- Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings.[citation needed]
World Record
The world record for a front plank, resting on elbows, was set by Chinese policeman Mao Weidong, who formerly held the record and regained it by planking for 8 hours, 1 minute and 1 second in May 2016.[7]
The previous record was set by former Marine officer and retired Drug Enforcement Administration (DEA) agent George Hood with a time of 5 hours, 15 minutes and 15 seconds in April 2016.[8]
The longest time in an elbow plank :
- by a woman is 3 hours, 31 minutes and 0 seconds by Maria Kalimera (Cyprus) in September 2015.[9]
- by a woman with a 60-lb pack is 17 min and 26 sec by Eva Bulzomi (USA) in July 2013.[10]
- with a 100-lb pack is 4 min 41 sec by Paddy Doyle (UK) in 2016.[11]
- with a 200-lb pack is 3 min 8 sec by Sverre Diesen (Norway) in June 2016.[12]
The longest single arm plank while balancing on medicine balls is 47.54 seconds, by William Borger (Canada) on October 2016.[13]
Gallery
-
Extended plank -
Side Plank Step by Step -
Modified side plank -
Medicine ball plank
See also
References
- ^ 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."
- ^ Weight Training for Dummies, Liz Neporent, Suzanne Schlosberg, Shirley J. Archer, p. 263.
- ^ 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."
- ^ http://strength.stack52.com/periodic-table-of-bodyweight-exercises/
- ^ https://www.bbc.co.uk/news/world-asia-36294592
- ^ Former Marine Officer Breaks World Record Plank to Benefit Semper Fi Fund, Monica Garske.
- ^ "Longest time in an abdominal plank position (female)". Guinness World Records.
- ^ "Longest time in an abdominal plank position with a 60-lb pack (female)". Guinness World Records.
- ^ "Watch 'World's Fittest Man' Paddy Doyle reclaim record for longest plank while carrying a 100-lb pack". Guinness World Records.
- ^ "Longest time in an abdominal plank position with a 200-lb pack". Guinness World Records.
- ^ "Longest single arm plank while balancing on medicine balls". Guinness World Records.
External links
Media related to Planks at Wikimedia Commons
