I did a 2-minute grounded Copenhagen plank daily for a week – here's the result

I did a 2-minute grounded Copenhagen plank daily for a week – here's the result

 

The Copenhagen Plank: An Ultimate Guide to Strengthening Your Inner Thighs and Core

- The Copenhagen plank is an advanced exercise that targets the adductors (inner thigh muscles) and core. Named after the city where it gained popularity, this challenging plank variation is excellent for building strength, stability, and muscular endurance. Here’s everything you need to know about the Copenhagen plank, from its benefits to how to perform it correctly.

Benefits of the Copenhagen Plank

1. Strengthens the Adductors: The primary muscle group targeted by the Copenhagen plank is the adductors. These muscles are crucial for stabilizing the hips and knees, improving athletic performance, and reducing the risk of injuries.

2. Enhances Core Stability: Like other plank variations, the Copenhagen plank engages the core muscles, including the rectus abdominis, obliques, and transverse abdominis. This leads to improved core strength and stability, which is essential for various physical activities.

3. Improves Balance and Coordination: Holding the Copenhagen plank requires maintaining balance and coordination. This exercise can enhance proprioception and overall body control.

4. Reduces Risk of Groin Injuries: Strengthening the adductors through the Copenhagen plank can help prevent groin injuries, particularly for athletes involved in sports that require sudden changes in direction, such as soccer, basketball, and hockey.

5. Versatile and Accessible: The Copenhagen plank can be modified to suit different fitness levels, making it accessible to both beginners and advanced athletes.

How to Perform the Copenhagen Plank

To perform the Copenhagen plank correctly, follow these steps:

1. Setup: 

+ Find a stable surface such as a bench, box, or chair. 

+ Lie on your side with your top leg extended and your foot resting on the surface.

+ Your bottom leg should be straight and hovering above the ground.

2. Positioning: 

+ Place your elbow directly under your shoulder to support your upper body.

+ Lift your hips off the ground, forming a straight line from your head to your feet.

+ Engage your core and keep your body stable.

3. Execution: 

+ Hold this position for the desired amount of time, usually starting with 20-30 seconds and gradually  increasing as you build strength.

+ Ensure your hips don’t sag and maintain a straight line throughout the exercise.

4. Switch Sides: 

+ After completing the set on one side, switch to the other side and repeat the exercise.

Variations and Modifications

1. Beginner Variation: 

+ Perform the exercise with your knee resting on the surface instead of your foot. This reduces the     intensity and makes it easier to hold the position.

2. Advanced Variation: 

+ Increase the difficulty by adding ankle weights or performing the exercise with a longer hold time.

3. Dynamic Copenhagen Plank: 

+ Incorporate movement by lifting and lowering your bottom leg while holding the plank position. This adds an extra challenge to your adductors and core.

Tips for Success 

- Focus on Form: Proper form is crucial to avoid injury and maximize the benefits of the exercise. Ensure your body remains in a straight line and your hips don’t sag.
- Start Slowly: Begin with shorter hold times and gradually increase as your strength improves.
- Incorporate into Routine: Add the Copenhagen plank to your regular workout routine to target the adductors and core effectively.
- Listen to Your Body: If you experience pain or discomfort, stop the exercise and consult with a fitness professional or physical therapist.

- The Copenhagen plank is a powerful exercise that offers numerous benefits for strengthening the inner thighs and core. Whether you’re an athlete looking to improve performance or someone aiming to enhance overall fitness, incorporating this exercise into your routine can lead to significant improvements in strength, stability, and injury prevention. Start with the basic variation and gradually progress to more advanced versions as you build strength and confidence.

 

My Weeklong Challenge with the Grounded Copenhagen Plank

Last year, I watched a colleague take on the two-minute Copenhagen plank challenge. Inspired by their determination, I decided to try the grounded Copenhagen plank variation to see if I could endure two minutes a day for a week.

This side plank variation not only targets the core muscles but also engages the inner and outer thighs and the outer glutes. If you're looking to add some variety to your side planks, this exercise is worth trying.

I unrolled my trusty Lululemon Take Form mat, which I consider one of the best yoga mats, and began working on my core stamina with the grounded Copenhagen plank.

What is the Grounded Copenhagen Plank?

The traditional Copenhagen plank involves elevating your legs on a chair or bench, pressing your inner feet together, and holding the position. The grounded variation, however, is done on the floor or a yoga mat. Here’s how to do it:

1.      Positioning:

• Start in a side plank position on the ground or your mat, using a straight or bent arm.
• Stack your shoulders over your wrist or elbow, depending on whether you choose a high or low plank.

2.      Execution:

• Lift your hips to maintain a straight line with your body.
• Engage your core, then lift your bottom leg away from the mat, bending the knee and holding it above the ground toward your chest.
• Hold this position, then release and switch sides.

Muscles Worked

The grounded Copenhagen plank is an excellent way to engage the core, especially the obliques, as well as the shoulders and upper arms. Lifting your leg works the inner and outer thighs (adductors and abductors) and the outer glutes (gluteus medius).

My Experience

Each day, I performed the grounded Copenhagen plank for one minute on each side. Here's what happened:

• Day 1: I found it challenging to hold the position for a full minute, especially on my weaker side. My core and thighs felt a significant burn.
• Day 3: By the third day, I noticed my balance improving, and I could maintain the position more steadily.
• Day 5: My core felt stronger, and I experienced less shaking during the plank. I also noticed improved endurance in my shoulders and thighs.
• Day 7: By the end of the week, I could hold the plank with greater ease. My core strength and stability had noticeably increased.

Conclusion

The grounded Copenhagen plank is a powerful exercise that offers substantial benefits for the core and lower body. Whether you’re an athlete or someone looking to enhance your fitness routine, this plank variation can provide significant improvements in strength and stability. I encourage you to try it out and see the results for yourself.