View this post on Instagram
A post shared by Eb Samuel (@ebenezersamuel23) on
Remember planking? The phenomenon was inescapable on social media circa 2011, kicking off the hundreds of inane “challenges” that have plagued your newsfeeds since. Now, Men’s Health Fitness Director Ebenezer Samuel, C.S.C.S., has a new plank challenge well worth your time and effort — if your abs can handle it.
To perform this killer core test, all you need is a wall and a small resistance band for your feet. If you don’t have any bands handy, check out this option from Odoland.
“The wall plank starting position is what creates the challenge,” says Samuel. “If you aren’t super-rigid and aggressively pressing your heel into that wall, you slide.”
The precarious balance is made possible by your posterior chain and your glutes, which push into the wall to hold you in position. The move has more benefits than just serving as an eye-catching way to work your abs, however. Since you’re fighting gravity to stay elevated, you’re able to avoid two common floorbound plank flaws, according to Samuel.
“During the knee drives, I can’t tilt my pelvis forward, and I can’t break lower back form,” he says. Instead, you’re forced to hold proper position, if you want to keep your feet up on the wall.
For a full-on core finisher, give this sequence a try for 2 to 3 rounds:
For an extra challenge, try to finish 2 sets per leg in each round.
Source: Read Full Article