The Copenhagen Plank: A Challenging Variation
Are you tired of the same old boring planks? Well, say hello to the Copenhagen plank! This fun and challenging variation will have your core burning in no time. But what exactly is the Copenhagen plank, and why is it called that? In this article, we’ll dive into the details of this exercise and how to perform it properly.
What Is The Copenhagen Plank?
The Copenhagen plank is a variation of the traditional side plank exercise that has gained popularity among athletes and fitness enthusiasts alike. This exercise involves lifting the top leg and placing it on a raised surface, such as a bench or box, while maintaining a stable side plank position.
The Copenhagen plank was originally developed as a way to prevent groin injuries in soccer players. A study conducted by researchers at the University of Copenhagen found that incorporating the Copenhagen plank into a soccer training program significantly reduced the risk of groin injuries in players. The exercise specifically targets the adductor muscles, which are often weak in soccer players and can lead to groin strains.
But the benefits of the Copenhagen plank aren’t limited to soccer players. A study published in the Journal of Sports Rehabilitation found that the Copenhagen plank can also improve core strength and stability in healthy adults. The exercise activates the oblique and rectus abdominis muscles, as well as the hip adductors, making it a great way to strengthen the entire core.
Not only does the Copenhagen plank strengthen the core and prevent injuries, but it also challenges the body in a unique way. By placing one leg on a raised surface, the exercise creates an unstable base, forcing the body to engage more muscles to maintain stability. This can lead to improved balance and proprioception, which is the body’s ability to sense its position and movement in space.
Why Is It Called Copenhagen Plank?
The Copenhagen plank was named after a study conducted by researchers at the University of Copenhagen. The study found that soccer players who performed this exercise had a lower risk of groin injuries. The Copenhagen plank specifically targets the adductor muscles, which are often weak in soccer players and can lead to groin strains. However, this exercise isn’t just for athletes. Anyone can benefit from adding the Copenhagen plank to their workout routine.
How To Perform The Copenhagen Plank
To perform the Copenhagen plank, start in a side plank position with your elbow on the ground and your body in a straight line. Place your top foot on a raised surface, such as a bench or box. Lift your bottom hip off the ground and engage your core to maintain stability. Then, lift your top leg off the raised surface and hold for a few seconds before lowering it back down. Repeat for several reps before switching sides.
How Long Should You Hold A Copenhagen Plank?
As with any exercise, it’s important to start with a manageable amount of time and gradually increase as you get stronger. Aim to hold the Copenhagen plank for 10-15 seconds on each side, then rest and repeat for several sets. As you get more comfortable with the exercise, you can increase the duration or add more reps.
The Copenhagen plank is a challenging and effective exercise that targets the adductor muscles while also working your core. Whether you’re a soccer player looking to prevent groin injuries or just someone looking for a fun new way to challenge your body, the Copenhagen plank is worth adding to your workout routine. Give it a try and see how it feels – your core (and your soccer game) may thank you!