Required fields are marked *. Exercises You Should Be Doing: Copenhagen Side Plank Shenanigans Welltech. Lift the hips up until your body is in a straight line with the lower leg off the floor. Reddit and its partners use cookies and similar technologies to provide you with a better experience. You want to be able to plant your feet and quickly turn to move in the opposite direction of your opponent. The benefits of healthier hips can address musculoskeletal problems in other areas of the body too, such as knee pain and back ache. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. Cookie Notice It is located on the islands of Zealand (Sjlland) and Amager, at the southern end of The Sound (resund). Subscribe to receive exclusive updates, deals, 10% off any program, and access to our private monthly research review. This progression requires a high level of inner thigh strength and core stability, therefore it is only suggested for those who have already mastered the traditional Copenhagen side plank. Plus, the exercise works your shoulder stability, particularly if you perform the exercise on your palm rather than your forearm, which reduces the surface area youre balancing on, she adds. Haroy J, et al. I wouldn't recommend more than 25 seconds or 10 slow breaths per side per set, she adds. The Copenhagen Plank Works Double Duty as a Core and Inner-Thigh And this training can do you some good: Improving your core stability not only helps prevent injuries in your back, but it can also improve your athletic performance, she notes. Activate your core muscles and raise your hips, so your torso is perpendicular to the floor. Copenhagen Plank - Sweat See how to perform a Copenhagen plank perfectly with instructions by Sweat co-founder and personal trainer, Kayla Itsines. These muscles consist of the adductor longus, adductor brevis, adductor magnus, pectineus and gracilis, all of which are primarily responsible for adducting the hip, or moving the leg toward the midline. The best way to do a Copenhagen Plank: Method, Advantages, and Variations - Global. The lower-body and core exercise is no joke. According to experts, squatting is one of the most effective exercises for improving athletic performance. Every time you take a stride, you're essentially on the one leg, she explains. This movement is an advanced exercise that also works your entire body. Copenhagen planks are mainly aimed at improving strength in your hip and groin muscles, known as adductors; however, they also work the core and more specifically, the obliques. Do you want to be doing more core strengthening exercises like Copenhagen Plank? All these variations are excellent alternatives to the Copenhagen Plank that you can use to challenge your core and build stability in different ways. Additionally, the variations mentioned can help you challenge your core and give those muscles extra work. Another way to increase intensity is to perform a Copenhagen plank raise. Our inner thigh muscles, called the hip adductors, are responsible for pulling our legs in toward each other. 6) Lift your bottom leg up so its parallel to the ground. Idk I don't feel it in my core at all though. Short Lever Copenhagen Plank - YouTube This variation will target the core muscles more intensely than the regular side plank. Compared to a side plank where I definitely do after about a minute of holding. Ultimately, the scientific research around Copenhagen planks is very positive and suggests athletes can improve performance and avoid injuries by including the exercise into their fitness routines. A Copenhagen plank is a side plank variation that involves resting your top leg on a bench or raised surface. Some of the most common exercises to target the inner thighs include. ). Unlike most plank holds, which encourage 60 seconds or more of isometric agony, the Copenhagen plank is a brief affair. These adductor muscles include the: adductor longus, adductor brevis, adductor magnus, and gracillis. To begin with start with your knee on the chair. Ahead, learn details on all the benefits a Copenhagen plank has to offer and find out how to do one with perfect form every single time no matter how you modify or spice up the move. Being able to master the Copenhagen plank will help you in other aspects of your workout, as strong adductors are essential for stabilization and balance, as well as helping to prevent injury. Disclaimer - the information on this website is for entertainment purposes only. Always pick a difficulty level that you can maintain perfect form throughout. Thats why she usually starts her clients off with their top knee bent at a 90-degree angle and their knee and calf fully resting on the bench (aka a short lever), she says. In order of easiest to hardest, the progression goes: While planks are often done for increasingly long periods of time, you dont have to take that approach to get the benefits out of the Copenhagen plank. Copenhagen | History, Population, & Facts | Britannica People hold often their breath because [this move] is so hard, she adds. It is also great for improving core strength and stability, especially in the obliques. (And yes, those two words are very similar. Adductors bring your legs in toward your midline; the two letter Ds in the middle may help you remember that they bring the legs together.). Popular with Strength Coaches and Physical Therapists alike, the movement can help improve lumbopelvic stability, core strength, and healthy hip function. Lie on left side of body with left elbow resting on the floor directly beneath left shoulder, both legs extended out to right side, and right arm extended toward ceiling. Imagine your heels, butt, and back of your head are all touching a wall and your body forms a straight line in order to get the most benefit out of the exercise, she suggests. The Copenhagen plank, or Copenhagen adduction exercise, is a side plank variation that targets the muscles of the inner thigh and groin- the adductors. There's no need to if you're doing it correctly, those are gonna be the longest 25 seconds of your life., As you hold your Copenhagen plank, make sure to avoid rotating your shoulders forward, says Ros. However, this could take away the focus from the adductors and shift it more onto the core and shoulders. The adductor muscles also help support better athletic performance, especially in sports or activities that involve running or kicking. Plus, they'll be challenged to prevent you from rotating forward, says Ros. Gently tap your butt to a chair and stand back up. Copenhagen Plank is an exercise to make your inner thigh muscles strong that can help reduce groin pain and injuries during sports activities. The Copenhagen Plank, or the Copenhagen Side Plank, is a side plank variation that, in addition to training the abdominals, targets the adductor (groin) muscles. Copenhagen Plank. Holding your breath can cause you to become dizzy and affect your form, so make sure to keep breathing steadily while doing the Copenhagen Plank. Is the Copenhagen Adduction Exercise Smart for Groin Injuries? In team. The Copenhagen Plank Will Upgrade Your Ab Workout, 8-Minute Ab Workouts Won't Build a Six-Pack, Your Privacy Choices: Opt Out of Sale/Targeted Ads. It doesn't just target your obliques like a side plank, but it also fires up your adductors and your abductors your inner and outer thigh muscles. Sound complicated? For this progression, you will hold the same side plank position but move your chest toward the ground in a slow, controlled movement. From here we are going to raise our hips up by contracting our adductors until are hips are in a straight line. That's the most common mistake you see in a Copenhagen plank because it's so hard to maintain that anti-rotation, she explains. In a side plank position, place the top leg on a bench with the bottom leg under the bench. In essence: All in all, this is a great exercise that can provide excellent results and help prevent injuries in the groin area; therefore, it makes a great addition to any resistance training or conditioning program for anyone aiming to improve their inner thigh strength. An individual starts by lying on his or her side with the forearm supported on the floor and the top leg being held by a partner at either the ankle or the knee. However, there are many more for every skill level and available equipment. Check out the video and please leave any questions or comments below. Once the static version becomes to hard, we can simply introduce some movement and perform the copenhagen plank for reps instead of time. Just 10 seconds at a time, over three sets, is a great place to start. To make the Copenhagen adductor plank even harder, you could also switch the support system to a suspended one. To master it, take note of the following techniques: Keeping the core and glute tight will help you maintain proper form throughout the duration of the exercise, as well as help to increase the intensity of the exercise. Advanced Plank Exercises for Insane Core Strength, Exercises That Will Help You Improve Your Grip Strength, Neck Pain: Simple Exercises to Improve Mobility and Combat Stiffness, Strengthen Your Feet With These Easy Toe Point Stretches, How to Keep Heels Down and Squat Like a Pro: Tips for Maximum Workout Benefits, Bodyweight Dips for Beginners: Progressions to Master the Exercise, From Tuck Planche to Advanced Tuck Planche: Your Step-By-Step Guide, 15 Advanced Dip Variations to Level Up Your Calisthenics Routine, The Best Bodyweight Pull Workout: Get Strong and Sculpted. It is suggested that you perform hip mobility exercises to warm up the muscles before doing a Copenhagen side plank. This will mean as you place your leg on the raised surface, and lift your hips, your back should naturally be nice and straight. This variation requires you to move your hands and feet in a walking motion while keeping your hips steady. How (and Why) to Do Copenhagen Planks - MSN While the Copenhagen adduction exercise has been shown to be extremely beneficial, it is considered an advanced variation and may not be practical for some (since it requires a partner to hold your leg). Promise, a little bit goes a long way with this bodyweight exercise. 3 Killer Side Plank Variations to Build Your Obliques Copenhagen Sideplank Exercise Progressions and Regressions to [P]Rehab Your Groin [P]rehab 224K subscribers Subscribe 8.6K views 3 years ago FULL article here:. Remember the Copenhagen keys: maintain stability and squeeze your glutes and shoulder blades while fighting off rotation in both directions. Due to these groin related injuries, there are a significant number of athletes being taken out of games, missing seasons, or even having to retire early. Copenhagen Planks - E3 Rehab Popular with Strength Coaches and Physical Therapists alike, the movement can help improve lumbopelvic stability, core strength, and healthy hip function. If done correctly and youre really focusing on what it's targeting [read: the core and thighs], the Copenhagen plank is really hard to hold for even 10 good seconds, says Analisse Ros, C.S.C.S., a certified personal trainer and strength and conditioning specialist in Connecticut. Hip adductor muscle strength is reduced preceding and during the onset of groin pain in elite junior Australian football players. If you want to improve your function and reduce your risk of reinjury, strengthening your quads needs to be your top priority. The implementation of this program reduced the prevalence and risk of groin problems in male football players 41%! How to Add the Copenhagen Plank to Your Routine, How to Train In All 3 Planes of Motion and Why It Matters, Modification: Copenhagen Plank with Short Lever, Progression: Copenhagen Plank with Kettlebell or Knee Drive, 7 Abs Exercises to Tighten Stomach Muscles for a Strong Core, The Best Inner-Thigh Exercises That Reach Those Hard-to-Target Adductors, How to Strengthen Your Hip Flexors Plus, 5 Exercises to Try, The Best Core Stability Exercises to Level Up Your Workouts, How to Do a Curtsy Lunge to Build Your Booty, How to Do the Bear Crawl Exercise to Boost Strength and Coordination, 7 Hip Thrust Variations to Build Lower-Body Strength at Any Fitness Level. To progress, straighten the top leg and perform the same movement. From the static side plank position, you would then lift and drop your body using your abs to perform pulses. Here Im using a DB because Im using a home gym. The groin is a loosely defined term and what we are actually going to focus on is the adductor group of muscles. And in any plank exercise, your core is engaged, otherwise your form would be collapsing. 2) Plant your elbow and forearm parallel to the bench, 4) Lift up your hips so youre in a straight line from the ankles to the shoulders. Along with those variations, you can also progress the Copenhagen plank by increasing the duration of the exercise. Here are some of the many benefits of Copenhagen Plank: Copenhagen Plank is a great exercise to target your adductors or inner thigh muscles. The Copenhagen plank, also known as the Copenhagen adduction exercise, is a side plank variation that focuses on the adductor muscles of the inner thigh and groin. Additionally, be careful not to overexert yourself start with more accessible variations and work your way up as you get stronger. That's what makes this a great plank, Samuel says. But what good does it actually do for you and your body? Haroy J et al. Extend out the bottom leg while keeping it off the floor. First up, let's have a look at the anatomy of the groin. As well as hip adduction, Copenhagen planks will also help develop overall core strength by engaging the abdominals and obliques. The Copenhagen plank primarily targets the adductor muscles of the hip. To do this exercise, lie on your side with your feet and legs stacked, then prop yourself up on one arm while keeping the other arm extended. Remember to maintain proper form throughout the exercise and stop immediately if you feel pain or discomfort. Related article: Advanced Plank Exercises for Insane Core Strength. The Copenhagen plank, also commonly referred simply as an "adductor side plank", is a fantastic exercise to include into your fitness routine. Check out some of our other similar blogs: Adductor Strain,Groin Pain Rehab, Nordic Hamstring Curl. But instead of stacking or staggering your feet on the floor, youll prop one foot on top of a bench (or couch, chair, or another stable surface that's about 18 inches tall). To get even more bang for your buck when it comes to strength training, turn to the Copenhagen plank, a side plank's leveled-up cousin that tests your core and lower-body strength. Simply put, no other exercises have been shown to be as beneficial for targeting the groin region as the Copenhagen adduction exercises. Buyers Guide to Cold Plunge Pools and Baths, Oblique Crunches How to Perform & Benefits. Published: Oct 13, 2020 Yes, you can hold a plank for hours upon hours. Any sort of lateral movement will involve careful coordination between adductors and abductors to move meaningfully in a sideways direction. Do you suffer from toe pain? 2014;2(2):2325967114521778. One of the primary benefits of the Copenhagen plank: It strengthens your hip abductors and adductors, muscles that are responsible for moving your leg away from or toward, respectively, the midline of your body, says Ros. These muscles are called upon during lateral movements in your daily life (think: stepping to the side to avoid stomping on your pet, balancing on a subway car while it zooms forward). Copenhagen Plank can cause strain on the lower back if done incorrectly. However, there are many ways the exercise difficulty level can be scaled up or down depending on your abilities. As such, a better name might be the adductor plank, or adductor side plank, but the Copenhagen name has stuck. Think of these inner thigh muscles like the hamstrings of the frontal plane. 7) Hold for 2-4 slow breaths, aiming for 7-10 second exhales. This will ensure that you are engaging and strengthening your adductors correctly. You should also strive to keep the legs together, as this will work your leg adductors more efficiently. How are we going to fix it? Find the right variation that provides zero pain. This is called active rest.. If your aim is to work on your hip and groin muscles, there are plenty of alternatives to the Copenhagen plank that also focus on the same muscles. Below we list all the variations you can apply, from easy to hard, so that you can pick the right one based on your skill level. In this exercise guide, weve got tips on how to do the Copenhagen plank properly, the muscles worked, benefits and things to consider when doing the movement. This can make Copenhagen Planks a critical exercise in your strength training plan to help reduce groin injuries. 2019;53:145-152. On exhales, our body moves towards flexion and internal rotation. The Copenhagen plank, or Copenhagen adduction exercise, is a side plank variation that targets the muscles of the inner thigh and groin- the adductors. Smith Machine Bench Press: Is It Right for You? Weve also included ways to progress and regress the movement to help adapt it to your current fitness level. How to Perform and Progress the 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. [1], [2]. The main technique for mastering the Copenhagen Plank exercise is to keep your core and glutes tight. But ALSO think about driving or pushing the knee of the top leg INTO the bench or table. Elevate your feet onto a box or bench while doing the Copenhagen plank to increase the intensity. It stands to reason that strengthening your groin muscles will reduce the risk of injuring your groin, and that's exactly what the science says: And in particular, having strong eccentric adductor strength, or strength when your adductors are being lengthened which happens in a lot physical activities "seem important to consider, especially in prevention, as this resembles the situation where the muscle-tendinous structures are at the highest risk of injury" Serner et al (2014). Its mainly used to strengthen the groin and hip muscles. They continued the program into the 28 week long season, keeping repetitions and intensity high, but reducing the training frequency (reducing to 1 weekly session, 1 set, 12-15 reps per side). I like to say [hold the plank for] five breaths because that way people actually breathe., While the Copenhagen plank can be an ideal exercise for optimizing lower-body strength and core stability, you should consult your health-care provider if you're experiencing any knee pain during the move, which may occur if youve had an injury or surgery on the arae in the past, says Ros.
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