Among isometric exercises that create optimum core stability, it’s hard to beat planks. These simple but effective exercises are performed by holding a forearm push-up position for 20 to 60 seconds. Research shows the average plank time is 90 seconds for women and 2 minutes for men.

During the plank competition in the 2026 Legends Games at the Jewish Community Center, participants held the position as long as possible. Most of the finalists came close to the five-minute mark. But all eyes were on Hong Shang, who remained perfectly still in her plank for 23 minutes, 26 seconds. Her time blew away all the competition and set a Legends Games record.

“This is unbelievable!” said fellow competitor Dan Keane, watching along with a dozen others who encouraged Shang.

“Great job, great job!” said Patty Swain. “I’m so proud of you.”

Shang, 56, had previously held the plank position for up to 15 minutes, which was her goal in the competition. As her fellow Legends Games participants called out her time, she beat her personal best by nearly 8 ½ minutes in her first Legends Games try. Then they saluted her with a standing ovation.

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“My goal for today was fifteen minutes,” Shang said. “I had no idea I could get to 23 minutes. I heard someone encouraging me, saying ‘Don’t stop!’ but I just kept focusing on my breathing—inhale, exhale.”

Remarkably, Shang hadn’t been training for the event before her husband (who has been a previous Legends Games participant) signed her up.

“I just love the plank,” she said. “I do regular exercises. My daily routine is 100 push-ups, 100 squats,  seven minutes planks and one hour of yoga. I also swim 50 laps three days a week and I lift weights four days a week. I like to feel stronger. I never, ever feel like I’m tired. I feel more energized. After this, I might go play tennis.”

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