Holding a plank position is a goal for many fitness enthusiasts. While some can manage to hold the position for over a minute, others are limited to just a few seconds. However, have you ever heard of someone who can plank for hours? If not, prepare to be amazed by Canadian woman Donna Jean Wilde, who set a world record with her abdominal plank lasting 4 hours, 30 minutes, and 11 seconds. In a video shared by Guinness World Records on their official Instagram handle, Donna can be heard saying, “Whatever it is that you like — if it's sports or academics or music, arts, whatever it is—the more you practise, the better you get. And the easier it becomes, and then, you can help others around you.”
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While sharing the video, Guinness World Records wrote, “Longest time in an abdominal plank position (female) 4 hr 30 min 11 sec by Donna Jean Wilde.”
Correct Way To Do Plank:
To do a plank correctly, start in a face down position on the floor with your elbows bent and directly under your shoulders. Keep your forearms flat on the ground and your toes curled under, supporting your body weight on your forearms and toes. Lift your body off the ground, forming a straight line from your head to your heels, engaging your core muscles to keep your back straight. Avoid arching your back or raising your hips too high. Hold this position for as long as you can, aiming for at least 20 to 30 seconds initially and gradually increasing the duration as you get stronger. Remember to breathe steadily throughout the exercise and focus on maintaining proper form rather than holding for a longer time with incorrect posture.
Benefits Of Plank
1. Core Strength
Planks target multiple core muscles, including the rectus abdominis, obliques, and transverse abdominis. This helps improve overall core strength, leading to better posture, stability, and balance in daily activities.
2. Back Health
By strengthening the core, planks can alleviate strain on the lower back. This is particularly beneficial for individuals who spend long hours sitting or have jobs that require heavy lifting, reducing the risk of back pain and injuries.
3. Improved Posture
Planks promote proper alignment of the spine, shoulders, and hips. Regular practice encourages a straighter back and shoulders, reducing slouching and the associated discomfort or muscle imbalances.
4. Enhanced Flexibility
While holding the plank position, muscles in the shoulders, back, and legs are stretched and engaged. This improves flexibility over time, especially in the hamstrings, shoulders, and calves.
5. Increased Metabolism
Planks engage multiple muscle groups simultaneously, leading to a higher calorie burn compared to isolated exercises. This can contribute to weight management and improved metabolic rate, supporting overall fitness goals.
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