Copenhagen plank
Also called adductor side plank
- Works
- Inner thigh · adductors
- Sides of the trunk · internal and external obliques
- Needs
- Bench
Setup
Lie on your side beside a bench with your elbow under your shoulder. Put the inside of your top knee on the bench. Let the lower leg hang.
Steps
- Lift your hips until your body is straight.
- Hold for the time you chose.
- Turn over and do the other side.
- Put the top foot, not the knee, on the bench when this becomes easy.
Breathing
Breathe slowly and evenly. Do not hold your breath.
Where you feel it
In the inner thigh of the top leg and the side of your trunk.
Common mistakes
- Letting the hips sag.
- Starting with the foot on the bench, which is much harder.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if the inside of the knee aches.