Build Unreal Ab Strength with this Miniband Move
The Copenhagen plank is one of the most challenging plank variations out there, a side plank variation that requires extra glute and hip adductor focus and builds all-around ab and core strength. It's a key move for anyone looking to build next-level core strength.
But it can get even more challenging, too, says Men's Health fitness director Ebenezer Samuel, C.S.C.S. And his latest variation, the Copenhagen Plank Banded Ab Crusher, is proof. By adding a miniband to the Copenhagen plank, Samuel challenges your core even more, and makes the exercise especially potent for athletes, too. "The simple addition of the miniband forces you to drive that much harder with your knee in the sagittal plane, the plane where we walk and run," says Samuel. "At the same time, your hips, glutes, and abs face the great challenge of stabilizing your body against lateral forces. It's a recipe for complete core destruction."
It's the latest move from the mind of Samuel, who's known for innovative workouts. He delivers even more of those innovative workouts, focusing on arm shredding, in his latest All Out Studio program, All Out Arms. You'll get 8 different workouts in All Out Arms, each offering a chance to build muscle and stoke your metabolism simultaneously. Check it out here.
The Banded Ab Crusher starts from the basic Copenhagen plank position, which is already challenging. Adding the band changes the game, though. "Now you have to accelerate your knee against variable resistance from the band, which gets stronger the longer it gets," says Samuel. "That means leg speed. But you're doing it while stabilizing in a unique way."
You're also mixing the Copenhagen plank with moving versions of that exercise, keeping challenge high for your abs the entire way. "Your abs and glutes must stabilize against new moment-to-moment demands," says Samuel. "That readies them for the real world. The best part: You only need a box and a miniband to pull it off.
Wrap a miniband around both feet. Then get into Copenhagen plank position, left elbow directly below left shoulder, right leg on a bench, box, or Ottoman, left thigh directly under right leg, knee bent.
Keeping your hips and torso level, drive your left leg backward, then explosively drive it forward, aiming to drive knee to chest. Do 6 reps.
After the 6th rep, hold in position, squeezing abs and glutes to keep your body level. Hold for 6 to 8 seconds.
That's 1 set. Do 3 sets per side.
Then Banded Copenhagen can fit into your workout in a variety of ways. It's a perfect standalone ab exercise you can do anytime, and it'll attack your glutes and hip adductors too. You can also use it as a serious dose of abdominal challenge at the end of a full-body or bodypart workout. Or it can anchor a traditional core workout too. "Think of pairing it with, say, hollow rocks and V-ups for a well-rounded core session," says Samuel. No matter what, enjoy the major pump you'll get.
For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts.
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