What are active planks?

Active planks transform the traditional plank by focusing on engaging and moving the core muscles actively. Rather than just holding the body in a static position, active planks involve a dynamic movement that maximizes core engagement.

How To Perform Active Planks

1. Start Position: Begin in a traditional plank position, with your forearms and toes on the ground.
2. Hip Drop and Lift:
   • Lower your hips slightly, allowing your back to arch naturally.
   • Pull your body back up by tucking your tailbone, and engage your abs.
3. Repetition: Continue this movement in a controlled manner, performing reps by continuously raising and lowering your hips.

Benefits

• Core Activation: This method ensures that the muscles of the core are being thoroughly activated and worked.
• Effectiveness: According to Sal Di Stefano, active planks can be one of the most effective ab exercises, often challenging enough that even strong individuals may only manage around ten reps 1.

This dynamic approach shifts focus from mere stabilizing to actively working the core muscles, making the exercise more intensive and beneficial for core strength and stability.