- Dana Glowacka just set a new world record for holding the longest plank.
- She planked for 4 hours, 19 minutes, and 55 seconds at the 1st International Plank Training Conference.
- Watch how the yoga teacher and vegan set the “Longest Time in an Abdominal Plank Position” record below.
Canadian athlete and extreme planker Dana Glowacka has set a new world record in the female category for “Longest Time in an Abdominal Plank Position.” She held a plank for an insane 4 hours, 19 minutes, and 55 seconds at the 1st International Plank Training Conference in Illinois in May 2019, in front of a group of Guinness World Record officials.
“I’m so grateful,” Glowacka wrote in her Instagram post following the event.”Truly, if you put the whole of you in what you believe, you gonna make it!”
So…how the heck did she do this?! You’ll just have to watch and see for yourself:
Holding a plank for a minute is tough enough, but four hours? That takes some serious skill-honing. Form is key because mistakes are common. For example, looking forward or even up “strains your neck and eventually kills your entire form,” Adam Rosante, certified personal trainer and author of The 30-Second Body, previously told Women’s Health. Instead, he advises: “Look at the floor in front of you. Imagine holding a tennis ball between your chin and neck.” That will keep your spine neutral, helping to avoid pain or injury.
Sagging hips are another frequent form no-no. “A lot of times I see people let their shoulders fall back, the rib cage flares up, and the hips drop,” Betina Gozo, NASM-certified personal trainer also previously told the publication.
“This is one of the first things to happen when your core fatigues,” Rosante agreed. “On top of making the move less effective, it strains your lower back.”
Once your hips sag, your back will typically arch. “When your core fatigues, your knee-jerk reaction is to support it by taking some, or in most cases, most of the weight into your arms,” Rosante said. “This position loads pressure into your shoulder joints and spine, which you don’t want, and takes the work off of your core.” (A.k.a. the whole point of planking!)
Feel the slump? Squeeze your glutes and think about moving your hips back into a straight line. “Moving your feet further apart will also give you a more stable foundation, making the move a bit easier. As you get stronger, you can start to close the gap.”
While Glowacka has clearly mastered all that—and more—she didn’t get there overnight. Her plank training includes includes lots of yoga (she’s also a yoga teacher).
And of course, she also does plenty of different kinds of sets of plank holds.
She is also a vegan and posts tons of pictures of her fuel.
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