The Copenhagen Plank is a good exercise for the adductors and lateral core muscles. This exercise is performed statically and also promotes stabilization of the trunk and spine.
Lie on the floor on the left side of your body and support yourself on your left forearm. Your left shoulder should be above your elbow. Position your right ankle on a bench or chair. Hold on to your hip with your right hand.
2
Lift your hips and left leg off the floor so that you only have your left forearm to the floor. Your right ankle is resting on the bench and your left leg is now in the air under the bench. Your legs are about hip-width apart. Make sure that you are in one line from head to toe and that your back is straight.
3
Hold this position for the specified time and then change the page.
Tip
Tighten your legs and abdominal muscles throughout the exercise and keep your back straight. Keep your cervical spine in line with the rest of your spine. Especially in the final phase of the exercise, check that your hips are not moving downwards. Pay attention to your breathing.
You can make the exercise easier by resting your knee on the bench instead of your ankle. If you have knee problems, you should choose this variation as there is no torque on the knee joint.
You can also make the exercise dynamic by increasing the angle between your legs and then decreasing it again. Work specifically from the adductors!
Muscle groups
Primary
Thigh (adductors)
Secondary
Abs (lateral)
Tertiary
—
Equipment
Body weight
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