The basic front plank is an inferior exercise for, well, everything! Make a simple switch to the long-lever plank (or RKC plank) to ramp up your core activation and overcome plank boredom.
Long-Lever PPT Plank
This variation is made more challenging by the longer lever arm created by the greater distance between your elbows and feet. To make this even harder, you’ll be actively pulling your pelvis up towards your ribs by engaging your abs and glutes.
This “cock up” motion (posterior pelvic tilt or PPT) forces your core to work even harder, evident by the whole-body shakes you’ll be experiencing throughout.
How to Do It
- Begin in a basic front plank position using a foam pad or mat on your elbows for comfort.
- Bring your elbows and feet together.
- Walk your feet back to create a longer lever plank position. Your elbows should now be around forehead height.
- Posteriorly tilt your pelvis by engaging your abs and glutes. Imagine pulling your elbows down toward your toes, and toes up towards your elbows.
- Hold it for sets of 10-30 seconds.
Make it even nastier by throwing a few chains over your hips.