The RKC plank: The Best Way to do the Plank
Whenever I did the plank, I never really felt like I was working out. It definitely didn't feel like a "core" exercise but rather a strain. A small tweak in how I held the plank changed the exercise from straining exercise to a full on abdominal workout. The RKC plank was a game changer for me. It was as if something clicked and my body finally understood how to "engage" my core. It is now my new favourite exercise!
The Set Up:
- Start with your elbows slightly in front of you and more narrow than your shoulders
- Posteriorly rotate your pelvis to engage your glutes and your lower abdominals
- Pull your elbows towards your feet to achieve a greater abdominal contraction
- Start with 10-15 seconds at 3-4 sets. Once you feel comfortable with the position, you can increase the time
Happy planking :)
*The exercises provided on this website are for educational purposes only, and are not to be interpreted as a recommendation for a specific treatment plan, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack.
To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.