Man breaks world record for holding longest plank


Mao Weidong holds plank

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Photo via AP

Just thinking about holding a plank for four hours and 26 minutes makes my body quiver. Anyone who has held a plank position for more than a minute or two knows how grueling every second can be.

We gasped when former U.S. Marine George Hood set the Guinness World Record for longest time in an abdominal plank position at three hours, seven minutes and 15 seconds in April 2013.

Now there’s a new record holder: Beijing Police department SWAT team member Mao Weidong recently shattered Hood’s record by holding a plank for a whopping four hours and 26 minutes.

That’s one tough cop. Not only do you need the physical strength to keep yourself up in that position for so long, you need to have to be tough mentally.

Weidong reportedly stopped when he did because the numbers matched his wife's birthday (April 26). Aw!

Planking: The universal test of strength

The first-ever Plank World Cup was held in Beijing this past June. Over 2,000 people attended and the event was recognized by the Guinness World Records for the largest number of people planking simultaneously. At the finals, plank champ Hood, 56, beat his own impressive record with a new time of four hours and one minute. Woa!

You know why the plank is one of your most dreaded exercises? Because it’s so effective! It is extremely effective in building strong abs, back and core. In fact, the American Council on Exercise listed it as one of the top 10 most effective ab exercises.

So if you want to beat Weidong’s time, please do it right.

Maintain proper form by holding your back straight and level — don't let your shoulders round out, your hips sag or your butt go up in the air — and remembering to breathe. Keep your abs tight the whole time and don’t be a hero: if you need to go down to your elbows, that's fine.

“The biggest mistake people make is they slouch, they let their core drop,” Hood told the Wall Street Journal. “Your belly button has got to be sucked into your spine.”

How far can we take this plank record? Five hours? 10 hours? We can’t wait to find out.

Check out some footage of Weidong holding the epic plank: