The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time.
Tummy facing the ground, tummy and bum tight. Don't let head drop try to keep a straight line from base of head to coccyx.
Coaching points
The plank strengthens the abdominals, back, and shoulders.
Variations:
Side plank - one arm outstretched above you, with other hand on floor
Medicine ball plank - plank with both hands on a medicine ball - good for balance but difficult
World record:
The current world record (according to Guinness World Records 1) for the plank position is 3 hours, 7 minutes and 15 seconds set in Newport, Kentucky on 20 April 2013 by George Hood.
Progression
The plank strengthens the abdominals, back, and shoulders.
Variations:
Side plank - one arm outstretched above you, with other hand on floor
Medicine ball plank - plank with both hands on a medicine ball - good for balance but difficult
World record:
The current world record (according to Guinness World Records 1) for the plank position is 3 hours, 7 minutes and 15 seconds set in Newport, Kentucky on 20 April 2013 by George Hood.
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