5 Moves To Help Master The #657challenge
Our expert highlights the key muscles and moves that’ll help you ace this drill— all while improving your muscle health and showing your support for muscular dystrophy
Have you tried the #657challenge yet? Did you execute it with aplomb or were you left flummoxed on the floor?
Either way, what’s important is you gave it a go. Designed in partnership with The Muscle Help Foundation to support those with muscular dystrophy, it’s a full-body test of mobility, strength, balance and coordination that will get all your muscles moving — and hopefully provide a few hearty giggles and generous donations.
It’s a full-body test of mobility, strength, balance and coordination that will get all your muscles moving.
But what if you want to get better at it? Our muscle expert Mike Aunger of Technique Physiotherapy and Sports Medicine has outlined the hero muscles involved in the challenge and identified exercises that’ll help improve your strength, mobility, flexibility — and ultimately — ability to do the #657challenge.
Further reading: Take The #657challenge To Support Those With Muscular Dystrophy
The Hero Muscles Of The #657challenge
STEP 1: To Fill A Cup
On the face of it this looks simple, but to hold a cup and fill it with water you need the 16 muscles involved in grip and dexterous hand movements — mostly found in your forearms — to work together. Fill it to the brim. Go on, be brave.
STEP 2: To Hold It On Your Head
For this you need a steady head, good posture, flexibility in your upper body and a modicum of strength to keep the cup in place with your arms. Twenty-one muscles in the neck keep your head level while 26 muscles in your arms, chest and back work to minimise the risk of any premature spillage.
Further reading: 5 Easy Steps To Healthy Muscles
STEP 3: To Lower Into A Seated Position
Now it starts to get a little tricky. Most people cross their legs at this point to start lowering into a cross-legged sitting position (remember how easy that was as a child?!) but we’ve seen some unorthodox techniques that have proven equally entertaining.
Either way, the 26 muscles around your hips, pelvis and backside are crucial for flexibility and control to help you lower smoothly and safely. Weaknesses here will be exposed by a bumpy landing.
Weaknesses here will be exposed by a bumpy landing.
It’s also the point when you’re likely to first get wet as you inadvertently tip forwards. To remain upright your ten deep and superficial core and back muscles (note: the classic six pack is actually only made up of one muscle, called the rectus abdominis) need to work in tandem to hold your posture and keep your balance.
Further reading: Have You Made It Onto The #657challenge Hall Of Fame?
STEP 4: To Drive Back Up To Stand
One way or another you found the floor. Now you’ve got to get off it. Here’s where technique comes into play as much as muscle strength, joint integrity and mobility. It’s also where you’ll likely come unstuck if you’ve spilled water during an earlier step so be careful (or do it on carpet to be safe).
Here’s where technique comes into play as much as muscle strength, joint integrity and mobility.
Use a bit of momentum and push the outside of your feet into the floor to get off it. Key are three peroneal muscles that run down the outside of the lower leg between the knee and ankle. These integral yet under appreciated ankle stabiliser muscles hold firm as another 14 muscles in your calves and thighs generate the thrust to drive you off the floor.
The more control you have, the less likely you are to spill your cup. And don’t forget, if you simply can’t get up, you can use your hands. We won’t judge.
The Hero Moves Of The #657challenge
Use this quick low-intensity workout from Aunger to give your 657 muscles a healthy boost
1 Seated glute stretch
Sets 1 Time 30sec
Sit on a chair with your right ankle over your left knee to open up your hips. Now hug your knee into your chest to stretch your glutes, then gently press your knee down to open up your hips further. Go for 30 seconds in each direction and on both legs. Repeat daily.
Reverse the damage from hours spent seated in a matter of seconds.
2 Deep squat hold
Sets 1 Time 30–60sec
Lower into as deep a squat as you can manage, keeping your knees wide apart and back as flat as possible (so not hunched over). Hold onto a table for balance and to help you stand up again if needed. For a further stretch, push your elbows into your knees to open them up further. Repeat every other day.
This regular hip stretch will dramatically boost your lower body strength.
3 Chair squat
Sets 3 Reps 5–6
Stand in front of your chair or sofa and lower down until seated, then drive back up using just your legs. Too easy? From standing, slowly lower down until your backside is just touching the seat, then drive back up to stand. Still too easy? Try this with one leg, keeping the other one elevated. As you improve try to use a lower seat or step. Repeat twice a week.
Power up your lower body without leaving your living room.
4 Ankle flex
Sets 3 Reps 10-12
From seated with your heel on the floor and toes elevated, turn your foot outwards to strengthen the peroneal muscles around your ankle and calf. Increase the resistance by using a band wrapped around your foot. Go one step further by doing calf raises while sitting at your desk to strengthen all the muscles in your calves. Repeat every other day.
Keep a band by your sofa and give it a go while watching TV for a painless way to stay stronger on your feet.
5 Superman
Sets 3 Reps 12–15
Lie on your belly with your arms outstretched in front of your head and face down to keep your neck neutral. Now alternate lifting your right leg and left arm off the floor, then your left leg and right arm, pausing for two seconds at the top of each lift. Keep it slow and aim to do it two or three times a week.
Strengthen your core muscles, front and back, with this superhero move.
Remember, Every Muscle Matters. Join our community and tag your posts with #fuel657
