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.

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. 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 reaches their arms/hands as far forward as possible.

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

Muscles involved in the side plank include:

In April 2016 the world record for a front plank, resting on elbows, 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. This was broken in May 2016 by Chinese policeman Mao Weidong, who formerly held the record and regained it by planking for 8 hours, 1 minute and 1 second.

The longest time in an elbow plank :

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

Extended plank

Side Plank Step by Step

Modified side plank

Medicine ball plank

...
Wikipedia