Tip: The RKC Plank

This activates 4 times more lower abs, over 2 times the internal oblique and over 3 times the external oblique musculature compared to the standard plank.

The world record for holding a standard plank is well over an hour. This show that the plank is a pretty low level activity. The RKC plank, however, is a different beast. Do it correctly and you may only last 10 seconds.

The main thing to remember is to pull the elbows toward the toes and the toes toward the elbows. It's a full body contraction.

Bret Contreras is considered by many to be the world’s foremost expert on glute training. He has turbo-charged the fitness industry by introducing effective new exercises and training methods for optimal glute development. Follow Bret Contreras on Twitter