From hitting golf balls to conquering a max deadlift, a chiseled midsection makes you stronger in everything you do. That's why most effective workout plans include the plank. The stabilization exercise improves your endurance and stability, enabling your muscles to powerfully produce force and defend your spine against unwanted twists and jolts.
But if you can hold the classic exercise for 2-plus minutes, it's time to challenge your muscles in a new way. The active plank requires you to pull your elbows toward your toes as you hold a perfect plank position. "The movement may seem small, but it has big results," says Sam Stauffer, a coach for Thrive Training Systems in Philadelphia, Pennsylvania. "It instantly increases the contraction of your core muscles, especially your rectus abdominis or six-pack muscles."
And the harder you pull your elbows toward your toes, the greater the contraction. "If you're doing it right, you should only be able to maintain the contraction for 15 to 30 seconds," says Stauffer. "Your abs will be on fire and everything will start shaking." He recommends putting a pad or pillow underneath your elbows as a training cue. When you pull in your elbows, the pad or pillow should buckle or curve away from the floor. Try to keep it that way the entire time, he says.
Ready to give it a shot? Watch Stauffer perform the active plank at Men's Health headquarters recently. Then drop to the floor and try it for yourself. How'd you do?
