Watch This Woman Set A New World Record By Holding A Plank For Over 4 Hours

Fitness Comments Off on Watch This Woman Set A New World Record By Holding A Plank For Over 4 Hours

“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 lots of yoga (she’s also a yoga teacher).

View this post on Instagram

Hello everyone, my plank training continues. A new beginning and new opportunities are knocking at the door. It's gonna be – " The February 444 Plank Flow Challenge Around the World with Vegan On!" – 6 days a Week/ 4 min a day / 4 yoga poses / 4 videos / 29 days Vegan On. I'm gonna share tips and modifications to help you all keep it up strong and safe. There is no competition because I am honouring everyone else's uniqueness. I'm gonna share the various uses of veganism that helps me to boost up my stamina, endurance and quick recovery. Plank stronger ! More details coming soon. #plankchallengearoundtheworld #plank #plankflow #plankwithme #danaglowacka #plankdoyoga #plankchallenge #stronghealthyhappy

A post shared by Dana Glowacka (@dbg_plankdoyoga) on


View this post on Instagram

Hello everyone, my plank training continues. A new beginning and new opportunities are knocking at the door. It's gonna be – " The February 444 Plank Flow Challenge Around the World with Vegan On!" – 6 days a Week/ 4 min a day / 4 yoga poses / 4 videos / 29 days Vegan On. I'm gonna share tips and modifications to help you all keep it up strong and safe. There is no competition because I am honouring everyone else's uniqueness. I'm gonna share the various uses of veganism that helps me to boost up my stamina, endurance and quick recovery. Plank stronger ! More details coming soon. #plankchallengearoundtheworld #plank #plankflow #plankwithme #danaglowacka #plankdoyoga #plankchallenge #stronghealthyhappy

A post shared by Dana Glowacka (@dbg_plankdoyoga) on

And of course, she also does plenty of different kinds of sets of plank holds.

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Day 3 – The Four Minutes November Plank Challenge around the World 2019! Combo Plank Challenge ! Integrating Combo Planks engage differently every single muscles and get them even stronger. On my plank practice I notice that on forearm plank ( low plank ) we engage a lot of biceps and shoulders. On high plank is all about the triceps with trapeziums on fire ! You can involve slow pushups during the high plank for more intense fire up your core! Let's do this: Set 1 -Forearm plank – 35sec. Set 2 -High plank – 35sec. Set 3 -Forearm Plank -35sec. Set 4 -High plank – 35sec Set 5 -Forearm Plank- 35sec. Set 6 – High Plank – 35sec. Set 7 -Forearm Plank 30sec*/4 min a Day/12min WK. ps. Rest between sets as long as you wish. For more intense rest for only 15sec then go back on Plank strong ! #plankaroundtheworld #4minuteschallenge #30dayplankchallenge #plankpower #plankwithdana #plankworldrecord #danaglowacka #fireupyourcore #4minuteplanktraining #plankchallengearoundtheworld #plankdoyoga

A post shared by Dana Glowacka (@dbg_plankdoyoga) on


View this post on Instagram

Day 3 – The Four Minutes November Plank Challenge around the World 2019! Combo Plank Challenge ! Integrating Combo Planks engage differently every single muscles and get them even stronger. On my plank practice I notice that on forearm plank ( low plank ) we engage a lot of biceps and shoulders. On high plank is all about the triceps with trapeziums on fire ! You can involve slow pushups during the high plank for more intense fire up your core! Let's do this: Set 1 -Forearm plank – 35sec. Set 2 -High plank – 35sec. Set 3 -Forearm Plank -35sec. Set 4 -High plank – 35sec Set 5 -Forearm Plank- 35sec. Set 6 – High Plank – 35sec. Set 7 -Forearm Plank 30sec*/4 min a Day/12min WK. ps. Rest between sets as long as you wish. For more intense rest for only 15sec then go back on Plank strong ! #plankaroundtheworld #4minuteschallenge #30dayplankchallenge #plankpower #plankwithdana #plankworldrecord #danaglowacka #fireupyourcore #4minuteplanktraining #plankchallengearoundtheworld #plankdoyoga

A post shared by Dana Glowacka (@dbg_plankdoyoga) on

She is also a vegan and posts tons of pictures of her fuel.

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Day 6/29 – Good morning ☀️ from Vegan Warrior On with black quinoa full of protein, antioxidants and essential vitamines. If you don't have quinoa on hand, use brown rice. It's just as good! This is a serve for about 4. You'll need : 1 cup black quinoa , 1 and half cups of water , 1 cup and half sliced of your favorite fruits , 3/4 pistachios, 3 tsp sliced coconut, 2 tsps maple ? syrup , 1/2 cup plain unsweetened no diary milk. Prepare in a large saucepan combine quinoa with water. Bring to boil over high heat and then reduce to a simmer on low heat. Let's simmer until all water is evaporated, approximately 20 minutes. Quinoa should be complete cooked but it's okay if it's a little crunchy. Then drain quinoa. Add on the top fruits, pistachios and maple ? syrup. Top with no diary milk. Bon appétit ! ☀️ #veganwarrior #veganmarathon is Non – Gouvernement Organization #veganfortheplanet #veganfortheanimals #goveganforyourhealth #veganforenvironment #plankvegan2020 #stronghealthyhappy

A post shared by Dana Glowacka (@dbg_plankdoyoga) on


View this post on Instagram

Day 6/29 – Good morning ☀️ from Vegan Warrior On with black quinoa full of protein, antioxidants and essential vitamines. If you don't have quinoa on hand, use brown rice. It's just as good! This is a serve for about 4. You'll need : 1 cup black quinoa , 1 and half cups of water , 1 cup and half sliced of your favorite fruits , 3/4 pistachios, 3 tsp sliced coconut, 2 tsps maple ? syrup , 1/2 cup plain unsweetened no diary milk. Prepare in a large saucepan combine quinoa with water. Bring to boil over high heat and then reduce to a simmer on low heat. Let's simmer until all water is evaporated, approximately 20 minutes. Quinoa should be complete cooked but it's okay if it's a little crunchy. Then drain quinoa. Add on the top fruits, pistachios and maple ? syrup. Top with no diary milk. Bon appétit ! ☀️ #veganwarrior #veganmarathon is Non – Gouvernement Organization #veganfortheplanet #veganfortheanimals #goveganforyourhealth #veganforenvironment #plankvegan2020 #stronghealthyhappy

A post shared by Dana Glowacka (@dbg_plankdoyoga) on

This article originally appeared on Women’s Health US. 

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