The final time we noticed planks of Copenhagen was our roundup of the very best body weight workout routines that really construct energy. However it’s an underrated train and deserves its personal consideration. the Copenhagen Plank appears to be like a bit like a aspect desk :YIt’s supported on the hand or elbow, with the opposite arm away from the bottom, attempting to maintain the physique in a inflexible place. However what makes Copenhagen particular is that you do not put your toes or knees on the bottom. no, your house a leg (high leg) on a bench. This implies you could use the inside thigh muscle in that higher leg to help your self. It is a terrific leg exercise and has advantages past simply including selection to your routine.
What are the advantages of the Copenhagen plank?
This train received its identify (and delicate recognition) from analysis in Denmark that confirmed it helps stop groin pulls in athletes. Our inside thigh muscle tissue, known as hip adductors, they’re chargeable for bringing our legs nearer to one another. Most of the muscle tissue on this group are skinny and may be susceptible to tears or strains (“pulls”), so the researchers used this train to strengthen the adductors.
it labored 😛packages that embrace this “Copenhagen adductor train” strengthened the adductors of male soccer gamersand whereas it is not a panacea for stopping groin strains, it does appear to assist.
Along with strengthening the adductors, the Copenhagen plank additionally incorporates the weather of a standard aspect plank, that means it has the aspect impact of strengthening a wide range of core muscle tissue, together with the obliques. Even your abductors, the muscle tissue on the surface of your hips, appear to get a little bit of a lift from coaching this train.
(And yes, those two words are very similar. Abductors bring your leg away from your body, just like an alien abduction takes a person away from Earth. Adductors bring your legs in toward your midline; the two letter D’s in the middle may help you remember that they bring the legs together.)
How exactly do I do a Copenhagen plank?
The basic idea is to support your upper body on your forearm or hand, while your leg is supported on a bench or another object. In team practices, a partner can stand up and hold your leg while you’re doing the exercise.
Start with as much of your leg on the support as possible. In order of easiest to hardest, the progression goes:
- Knee or thigh on the bench
- Shin or foot on the bench
- Dipping the hips toward the ground and back up, repeatedly (This can be done in either position.)
While planks are often done for increasingly long periods of time, you don’t have to take that approach to get the benefits out of the Copenhagen plank. Try a 10-second hold, repeated three times with rest in between as needed. When that gets easy, try a harder variation.
What if I can’t do a Copenhagen plank?
If you can’t do any of the versions above, even the one with your knee on the bench, one way to modify is to keep your free leg on the ground. Lift your hips mostly with the top leg, but use some support from the bottom leg to help.
If you’re still not comfortable with that, you may need to do side planks (from the knees is fine) to build up your core strength, and look elsewhere for adductor exercises. This adductor train with bands is an effective place to start out, and it’s also possible to do single-leg actions like step-ups to work your adductors together with different leg muscle tissue.