Planking

[GeneChing]

THIS WOMAN SET A WORLD RECORD WITH A 4-HOUR PLANK—HERE’S HER SECRET
TEHRENE FIRMAN, FEBRUARY 11, 2020


Photo: Stocksy/Jacob Lund

Just a one-minute plank makes my whole body shake, so my jaw dropped to the floor when I heard about a new world record of 4 hours, 19 minutes, and 55 seconds. Dana Glowacka, a vegan athlete, and yogi, makes her world-record plank hold look easy, but she’s the first to admit that it took a lot of dedication and hard work.

“My son found a record plank in the Guinness World Records book and told me I could do it,” she tells me. “We even didn’t know who the person who hold the plank was, but I was ready to plank right away and see how long I could stay strong. My first attempt was four minutes.”

Four minutes to more than four hours? If you’re wondering how she did it, she says the biggest thing is simply starting your day with a plank every morning. “Holding planks in sets is safe and helps develop the mind-body endurance,” she says. “Let’s say you can hold one for two minutes. Start with three sets a day.”

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dbg_plankdoyoga
The Four-Minutes November Plank Challenge Around the World 2019 !
On November 1st - we're going to plank for 4 minutes a day/ 6 days a week/ 30 days challenge.
We all have same amount of time "24hrs" and all you need is "4 minutes". I'm going to give you bunch of different variations, time, modifications, with a very short breaks in a yoga poses quick recovery, when you need it, then go back to plank.
Every morning, I'm gonna share my training plank for the day. It's gonna be on my page and a video "plank training" on my story will play for "24hrs", to let you find time to complete, the 4 minutes a day or more. Those, who already plank for long minutes, you can use it as a warm up, don't rest when we rest, keep going ... the bonus is to get bunch of tips to keep you safe and strong. It's gonna be fun with combo and side planks on, step by step building up that body&mind endurance. Be prepared, to write down your line of the day. I'm with you all on this!❤️ Got a question, write me down in the comments, or send me a message. Plank strong everyone! #plankaroundtheworld with #worldrecordholder #danaglowacka #plankwithme #plankchallenge #30daysnovemberchallenge #powerplank #plankpowerprogression #4minutes #fireyourcore #plankstrong #4minuteplanktraining #plankchallengearoundtheworld
16w

You can spread those sets all throughout the day to build up your mental and physical endurance. Glowacka recommends doing your first set in the morning, second before lunch, and third later in the evening:

Set 1: 2 minutes in the morning (can be on your sides)
Set 2: 2 minutes before lunch (can be on your sides)
Set 3: 2 minutes before supper or bedtime (aim for a straight and strong plank)

By the time you go to bed, you’ve accumulated six minutes of planking. As you get stronger, you can increase those sets to three minutes, five minutes, and so on. “Playing with sets and numbers is the secret to building up a stronger plank in the most safe way,” she says. Glowacka also says to regularly throw in one longer set—an 8-minute attempt, 10-minute attempt, or something even more challenging—even if your body doesn’t feel ready for it.

By using these tips and building up your strength and endurance, planking will become easier and easier. Before you know it, the time will be flying by—and you’ll have other gym-goers walking by you with dropped jaws, too.

Before you start planking, make sure you’re doing it correctly:

Couldn't poach the pic of her gram.

[GeneChing]

George Hood is a BEAST

[GeneChing]

Donna Jean Wilde, 58, set the record for the longest time in an abdominal plank position by a female. Wilde beat the record by planking for an impressive four hours, 30 minutes and 11 seconds. (Photo: Guinness Book of World Records)
By Christian Oldale
Alberta grandmother Donna Jean Wilde sets world planking record
Apr 2, 2024 | 4:47 PM

MAGRATH, AB – An Alberta woman has set a Guinness World Record for an impressive feat of fitness.

Donna Jean Wilde, 58, set the record for the longest time in an abdominal plank position by a female. Wilde beat the record by planking for an impressive four hours, 30 minutes and 11 seconds.

Wilde spoke on her journey to becoming the plank champion, which started with an injury 12 years ago.

From then on, Wilde said she kept pushing herself further and getting longer times on her planks, and it helped that she could multi-task while she did it.

“I just loved having that as part of my exercise routine, but I could also do my reading and things at the same time. I just kind of lost track of time as I read.”

Wilde’s family saw her progress and set up a family goal, and when she beat it, that’s when she began moving to push on the record.

When she was ready to attempt the world record plank, Wilde contacted the Guinness Book of World Records and set up the event in January of 2024.

The event was held in March in the theatre at Magrath High School, where Wilde was formerly a teacher, and where her son Ray now teaches. Wilde also spent time as a vice principal at the school. A judge was sent to watch over the attempt, and a film crew from Calgary was also on scene.


(Photo: Guinness Book of World Records)
She said, “It was fun to have it at the theatre, because the students came in, the elementary teachers brought their classes in, we had rugs on the floor so they could plank on the floor.”

Wilde’s family, including her 12 grandchildren were all in attendance to cheer her on, which she said meant a lot to her.

Wilde also provided some advice for those who are looking to improve on their planking, or any other skills:


Wilde’s time of four hours, 30 minutes and 11 seconds beat the record set by fellow Canadian Dana Glowacka in 2019 by over 10 minutes.

Planking
Give-it-up-to-the-elderly!!!!! At 58, Wilde is actually younger than me but she's a grandparent and I'm no where near that yet.

[sirdude]

Here's a great 20min plank routine from Yan Lei

https://www.youtube.com/watch?v=HrXJmOtZ3n0

[bawang]

I don't mean to be alarmist but doing planks for a long time made my boner weaker. I resolved this by doing 12 push ups and 12 squats. I think its a bloodflow constriction issue.