RKC Plank
The RKC Plank is a variation of the traditional plank that provides more intense core training. This exercise emphasizes actively tensing your entire body, activating more muscles than a standard plank.
Execution
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1
Begin in a standard plank position with your elbows under your shoulders and your body in a straight line from your head to your heels.
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2
Tense your abdominal muscles as if you were expecting a punch to the stomach.
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3
Drive your elbows toward your toes and your toes toward your elbows without changing your position. Your body should now be under even more active tension.
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4
Hold this position while continuing to breathe. Start with 10 seconds and build up to longer periods.
Benefits
This exercise not only strengthens your core but also improves your posture and may reduce back pain. The intense muscle activation also increases your metabolism more than a standard plank.
Common Mistakes
- ! Failing to actively tense your entire body.
- ! Holding your hips too high or too low, which reduces the effectiveness of the exercise.
- ! Forgetting to breathe; continue breathing while holding the position.
Main Muscles
The RKC Plank primarily trains the rectus abdominis, obliques, and transversus abdominis. The shoulders, chest, lower back, glutes, and quadriceps are also activated.
Possible Alternatives
If the RKC Plank is too intense, start with a standard plank and work on increasing your hold time. For more of a challenge, try the plank with one leg raised or add a side plank to your routine to train the obliques more intensely.
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