Healthynomics» plank

New World Record Set for the Plank

Mark Kennedy — Tue, 20 Dec 2011 21:53:59 +0000

I am not sure about you, but when I hit the 1-minute mark in the plank, my core is barking at me to stop.

And for those of you not familiar with the plank exercise, it works the abdominal, back and shoulder muscle groups and is good overall indicator of core strength.

This man, George Hood, recently set a world record plank time of 1 hour, 20 minutes and 5.01 seconds.

“I wanted to raise awareness with regard to the benefits of core strength, for one’s personal fitness and overall health,” said Hood, a personal trainer and former Marine. “I see so many people who are overweight, have bad posture and can’t walk from point A to point B. It all comes back to one’s core, and this particular exercise is the best one out there.” – George Hood

Feel free to post your best plank time in the comments section below.

Core Exercise Series – Swiss Ball Plank

Mark Kennedy — Thu, 10 Dec 2009 18:57:18 +0000

Many of you have tried the plank on the ground, which is a very effective core exercise. Performing the same core exercise on a Swiss Ball not only provides more challenge, but will help you develop tremendous balanced, core strength and stability.

Image Source: MSN Health and Fitness

Starting Position

With your forearms resting comfortably on the Swiss Ball, extend your feet behind you on the floor. Your weight should be evenly distributed between your forearms and toes.
Keep your feet slightly apart to start and move them closer together as you become stronger.

The Movement

While maintaining the plank position, perform a small, slow stirring motion with your forearms and hands (i.e. stir the pot!) that are resting on the Swiss ball.
Start with 5 small circles in each direction and work your way up as you become stronger.

Key Tips

Control the core and remember to breathe.
The stirring motion should be slow and controlled.
Do not let your body sag to the floor.
Try to keep your head and neck in line with your spine.

Ready for a challenge?

To increase the difficulty of the Swiss ball plank core exercise, try making larger circles with you forearms and hands.
Bringing your feet right together will decrease your stability and will also make the exercise more challenging.

Other core exercises on Healthynomics

Core Exercise Series – The plank

Mark Kennedy — Sat, 24 Oct 2009 19:24:43 +0000

This is the first installment in our core exercise series. Check back soon for the next set of exercises for you to add to your home or gym routine.

Core strength and core stability are terms often heard in today’s fitness vocabulary. Essentially, core exercises are performed to enhance overall stabilization and to provide support to the spine. While most people believe that core strength equates to only their abs, the core actually consists of the muscles in the lower back, torso and abdominal region.

A strong core is the building block for all other muscle development and movement. Core strength and core stability is integral for reducing the risk of lower back pain and injury. Furthermore, whether you are into running, football, tennis, yoga or other athletic activities, core exercises can significantly improve your performance.

the plank

Starting position

Lift your body off the ground with your weight distributed between your elbows and toes.

End position

This is a static core exercise so there is no movement once you are in the proper position.

Key tips

Keep your abs tight while remembering to breathe (hint, think about pulling your bellybutton into your spine)
Your elbows should be directly below your shoulders
Your head and neck should be in line with your spine
Keep your body in line; do not let your body sag to the floor
You should feel the abdominal muscles, back and shoulders working

How long should I hold the position?

Try starting with 10 – 30 seconds and as you become stronger, work towards a goal of one minute.

Ready for a challenge?

Try lifting one foot off the ground (10 – 15 centimeters) while maintaining a stable position and without tilting to either side.