How to REALLY Work Your Abs in a Plank

It's the beginning of the year and you're probably back in the gym with the best of intentions. You're taking classes because you want to change things up. You want to keep things interesting and not get bored doing the same old exercises.

Awesome idea!

But, the classes are full because everyone wants to try something new and the instructor just doesn't have enough time to spend making sure everyone is getting the best workout possible. They're trying to make sure everyone is #1, safe and #2, entertained (and hopefully in that order). You can get lost in those classes. You may be doing the moves, but you're not getting as much out of the class as you should.

As a busy trainer and business owner for the last ten years, I have learned how to get the most out of every workout. I know I don't have two hours every day to spend working out, and I haven't met one client in my ten years who has that kind of time. We're all busy and we want to be efficient when we're at the gym. If we can only workout for 20-minutes, we want it make the most of our time.

If you've gone to an exercise class, you've probably performed a plank. You know, the flat body, up on your forearms and toes exercise. Most instructors will try to get you to hold the plank for up to two minutes! I'm here to tell you: you only need about 30-seconds for total muscle fatigue if you do it right.

The RKC (Russian Kettlebell Challenge) teaches a plank that will leave your muscles trembling.

Ok, I'll talk you through it. Get your body down in the plank position (like a real pushup, but you're on your forearms instead of your hands, like in the picture). Now, you're going to squeeze your heels together, squeeze your calves together, squeeze your knees together, squeeze your inner thighs together, squeeze your glutes together, pull your hip bones and your belly button up toward your nose, press your ribs into your body, and pull your shoulders down toward your hips. I know that's a lot. But once you get to your shoulders, start back at your feet. The goal is to get everything tight at the same time. And it's exhausting!

That's what I'm talking about- efficiency is the key, people! Get your workout done in half the time with better results!

Give it a shot and let me know how it goes!