Rkc Plank

Start: Start in a standard plank position by placing your forearms on the ground with elbows aligned below the shoulders, and legs extended behind you.

Position: Your body should form a straight line from your shoulders to your heels.

Active Tension: Instead of a regular plank, clench your fists and pull your elbows towards your toes and your toes towards your elbows without moving them. This creates tension through your core.

Maximize Tension: Squeeze your glute muscles as tightly as you can. Brace your core as if you were about to be punched in the gut.

Maintain: Your body should be under maximum tension. The goal is not to hold the position as long as possible, but to hold as intensely as possible for a shorter amount of time, usually around 10-30 seconds.

Recovery: Relax briefly, then repeat for the desired number of sets.

Key Points: Ensure minimal pelvic tilt to maintain a neutral spine. Keep the shoulders down and away from the ears. Breathe deeply and consistently throughout the exercise. Due to the increased tension, RKC Planks are typically held for a shorter duration than traditional planks.

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