I wrote about the effectiveness of the plank in a 2009 article Isometrics and Ab Core Exercises – The Hidden Secret? and how I thought (at the time) 2 minutes was a great milestone. Beginners can aim for 1 minute as a goal.
The plank is usually the last exercise I do for my core strength routine, but only for a few minutes!
Can you do a 2 minute plank?
In 2011, the world record for the plank is 1 hour, 20 minutes and 5.01 seconds set by George Hood.
Then in 2014, Mao Weidong, a member of the Beijing Police department SWAT team, planked for 4 hours and 26 minutes.
Then Hood, a former Marine officer and retired Drug Enforcement Administration (DEA) agent, took back the record in 5 hours 15 minutes and 5 seconds in 2015.
Finally, these 2 men went head to head (on May 14, 2016):
Hood planked for 7 hours, while Mao planked for 8 hours, 1 minute and 1 second.
An 8 hour plank!
When will we see a 12 hour plank?