What do you think of a challenge that promises great results all in 10 seconds of exercise? Is the Copenhagen Plank really as effective as some claim?
Have you heard of Copenhagen plank? It is an extremely effective exercise designed for strengthening lower body, especially the groin. This exercise gives great results.
A revolutionary exercise that provides remarkable results if you practice it 3 to 4 days a week to strengthen problem parts of the body Similar to the regular plank, the Copenhagen plank requires lying on one side of the body with the lower elbow bent, the forearm resting on the floor, and the legs fully extended.
However, for this exercise, one leg rests on a sofa, chair or any other stable surface about 45 cm high. While the other leg hangs tensely under the bench. The goal is to stay in this position as stable as possible.
If you do this exercise correctly and really focus on the targeted muscle groups like your abs and thighs, you'll feel the challenge after just ten seconds. The Copenhagen plank not only targets the lateral abdominal muscles, but also the inner and outer thigh muscles.
How is the Copenhagen Plank performed?
Lie on the left side of your body with your left elbow resting on the floor directly under your left shoulder, both legs extended to the right side, and your right arm extended toward the ceiling. Place your right foot on the bench and gently rest the toes of your left foot on the floor.
Activate your body, 'ground' through your left elbow and the side of your left foot, lifting your hips and knees off the floor. Next, lift your left leg off the ground so that it hovers a few inches below your right leg. Look forward and keep a straight line from head to toe. Stay in this position.
Why should you include the Copenhagen Plank in your exercise routine?
One of the main reasons to do the Copenhagen Plank is to strengthen the hip abductors (outer thighs) and adductors. These muscles are activated during lateral movements in daily life (such as moving sideways to avoid stepping on a pet or balancing on a bus while driving forward).
But they also point out that the inner and outer thighs are often neglected areas of the body, which is why some people have weak adductors without even realizing it. The hip abductors, however, play a key role in stabilizing the pelvis, and if one of these muscle groups isn't strong enough to provide basic support, you can develop lower back pain.
These are just a few great reasons to include it in your exercise regime and try to strengthen these muscle groups and increase the stability of your body. Not only is it effective, but it's also a great way to overcome challenges and build on your training.
