The abdominal plank is one of the most popular record attempts in the world, because it needs no equipment and can be done almost anywhere. The record is simple to understand: the longest time a person holds a correct forearm plank without a break.
The Book of World Records certifies the longest abdominal plank in four age groups, so a 10-year-old does not compete with an adult. If no record exists yet in your age group, you can set the first one by reaching the minimum time shown on this page. Once a record is set, the next applicant must beat it.
Rules
- Position: forearms and toes on the ground, elbows directly below the shoulders. Hands may be clasped or flat.
- The body stays straight from head to heels. Hips must not sag towards the floor or rise into an arch.
- Only the forearms and toes may touch the ground. Knees, hips, chest or hands touching the ground end the attempt.
- Changing to a knee plank or a straight-arm plank is not allowed.
- The attempt is continuous: no rest breaks and no support from people or objects.
- A thin exercise mat is allowed. Cushions or padding under the body are not.
How it is measured
Time is taken with a stopwatch or timer that is visible in the video from start to finish. Timing starts when the correct position is reached and stops at the first fault.
Two independent witnesses watch the whole attempt and each writes down the final time. The adjudicator, on site or from the video, checks the body position throughout. The first time the body touches the ground or the position clearly fails, the time stops at that point.
Evidence you will need
- One continuous, unedited video filmed from the side, showing the whole body and the timer.
- Signed statements from two independent witnesses (not family members), with their names and phone numbers.
- Proof of date of birth for age-group records, such as a birth certificate or school ID.
- A photo of the timer at the end of the attempt.
After you apply, our team confirms the exact list for your attempt by email.
Safety
- Stop at once if you feel chest pain, dizziness or sharp back pain.
- Train for weeks before a long attempt and build up the time gradually.
- Participants under 18 need written consent from a parent or guardian.
- Children under 8 years are not accepted for this record.
For schools and organisations
Schools, gyms and companies can attempt "Most people holding an abdominal plank simultaneously", with a minimum hold of one minute. Every participant must hold a correct plank for the full time; anyone who drops is not counted.
Group attempts are usually judged on site by our adjudicator. Write to records@thebookofworldrecords.com with your date, place and expected number of participants.
Questions
How long do I need to plank to set a world record?
It depends on your age group. If no record exists yet in your group, you need to reach the minimum time on this page, for example 30 minutes for ages 18 to 59. If a record already exists, you need to beat it.
Can I set the plank record at home?
Yes. Individual plank records are usually certified from video. Film the full attempt from the side with a visible timer, with two independent witnesses present.
Is a straight-arm plank allowed?
Not for this record, which uses the forearm position. A straight-arm plank can be proposed as a separate record title when you apply.
Does it cost anything to apply?
No. Applying is free. Fees apply only after your record is approved, when you choose a certification option. All options are shown upfront on the Apply page.