This Ab Challenge Will Put Your Core to the Test

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Been playing for awhile with this underrated-hard workout finisher wall plank challenge. The game: 3-5 second wall high plank hold 5 banded knee drives right knee 3-5 second wall high plank hold 5 banded knee drives left knee Rest a min. 2-3 rounds at the end of your workout (for added challenge, do 2 sets per leg in each round, which is what I’m trying to do in the vid). ************************************* The wall plank starting position is what creates the challenge: if you aren’t super-rigid and aggressively pressing your heel into that wall, you slide (when I hit the second set, I slack off and you see me almost lose the wall). Your glutes and much of your posterior chain winds up heavily occupied pushing into the wall. That prevents two common plank flaws from happening: during the knee drives, I can’t tilt my pelvis forward, and I can’t break lower back form. (The band also insures you have to press your foot into that wall…) Your mileage will vary a bit on this one based on the wall. Bricks will be easier (more grippy), wall like I’m on or wallpaper super-tough. Have fun with this one! #fitness #training #abs #absworkout

A post shared by Ebenezer Samuel (@ebenezersamuel23) on Jul 26, 2018 at 3:56am PDT

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.

Resistance Bands Set

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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.

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