The Plank

Did you see the world record for the longest plank by a woman has just been set?

And here you thought planking was impossible! It is a true test of body and core strength, and a woman by the name of Dana Glowacka in Montreal just broke the record with a 4 hour plank.

You may find planking difficult, it really can be an incredible exercise to strengthen your core. There has been proven that sub-optimal form will not work the core as hard as crunches and sit ups will. That does not mean that it isn’t a great exercise, it just means you really need to focus on your form. We say form is king, let me give you a few pointers in today’s blog.

First and best part? No equipment needed!

Second – You must keep this move static and your body flat as a board.

The basics include: Hands directly over shoulders, or you can even stretch your body slightly over your wrists for more intensity. This adds a little stretch to the core.

If you are on your elbows you could take your shoulders a little behind your elbows for more stretch. Ground your toes into the floor and keep your glutes somewhat active throughout. Your bum should not be piked up or sinking low.

Do you find your lower back and your glutes, begin to dip? In that case, it would be beneficial to focus on pulling your belly button up towards the spine, and therefore the sky.

Make an effort to not drop your neck here. Your neck is an extension of your back and should remain aligned. Help this position by gazing a little
beyond your hands.

Remember to not hold your breath, and even better don’t look at the stopwatch! As a result I’m sure you’ll be amazed at how long you can last!

Please tag us in your plank posts and let us know in the comments below
if you would like to learn a few new variations of the plank!


Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on @izzy.healthandfitness

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