These Next-Level Copenhagen Plank Variations Will Sculpt Your Obliques
These Next-Level Copenhagen Plank Variations Will Sculpt Your Obliques
What is a Plank?
PLANKS ARE ABOUT as straightforward as an exercise gets. You brace your core, squeeze your glutes, and hold your position for as long as you can maintain tension (which might be much shorter than you expect).
The Standard Side Plank
You can mix things up by shifting your weight to either arm for a side plank, which targets your obliques—but the bracing remains (mostly) the same. If you make a few adjustments, however, you can turn the modest side plank into a surprisingly tough exercise that challenges your lower body and back.
How to Do the Side Plank
- Lie on one side with your legs straight and prop up your upper body on your forearm. Raise your hips so your body forms a straight line from your head to your heels.
- Brace your abs and squeeze your glutes to hold the position.
The Copenhagen Plank
The Copenhagen plank is a side plank variation that challenges your core (like any plank will) and adductors as your hip muscles support your "floating" leg. This is a difficult movement that demands balance and strength. Don’t be discouraged if you can’t nail it right away.
How to Do it
- Lie on your side with your forearm resting on the ground directly under your shoulder and your legs extended and stacked on top of one another.
- Lift your hips up so your body forms a straight line from head to toe.
- Draw your bottom leg toward your chest and hold this position for 10 to 15 seconds.
Variations:
Grounded Copenhagen Plank
- Lie on your side with your forearm resting on the ground directly under your shoulder and your legs extended and stacked on top of one another.
- Lift your hips up so your body forms a straight line from head to toe.
- Draw your bottom leg toward your chest and hold this position for 10 to 15 seconds.
Elevated Copenhagen Plank
- Lie on your side with your forearm resting on the ground directly under your shoulder and your legs extended and stacked on top of one another.
- Place the foot of your top leg on a bench set perpendicularly behind you.
- Lift your hips up so your body forms a straight line from heel to head; lift your bottom leg off of the ground by drawing your knee toward your chest.
- Hold this position for 10 to 15 seconds.
Elevated Copenhagen Plank With Load
- Lie on your side with your forearm resting on the ground directly under your shoulder and your legs extended and stacked on top of one another.
- Place the foot of your top leg on a bench set perpendicularly behind you.
- Lift your hips up so your body forms a straight line from heel to head; lift your bottom leg off of the ground by drawing your knee toward your chest.
- Hold a light weight plate in the hand of your top arm. Extend your arm out in front of you.
- Raise your arm back so it’s perpendicular and your body makes a T-shape. That’s one rep; do 10 reps each side.
Conclusion
The Copenhagen plank is a challenging exercise that can help improve your overall core strength and stability. By incorporating variations such as the grounded, elevated, and elevated with load, you can increase the intensity and effectiveness of the exercise. Remember to focus on proper form and engage your core throughout the movement.
FAQs
Q: What is the Copenhagen plank?
A: The Copenhagen plank is a side plank variation that challenges your core and adductors.
Q: What muscles does the Copenhagen plank target?
A: The Copenhagen plank targets the core, adductors, and hip muscles.
Q: How do I do the Copenhagen plank?
A: Lie on your side with your forearm resting on the ground directly under your shoulder and your legs extended and stacked on top of one another. Lift your hips up so your body forms a straight line from head to toe. Draw your bottom leg toward your chest and hold this position for 10 to 15 seconds.
Q: Can I add weight to the Copenhagen plank?
A: Yes, you can add a light weight plate to the elevated Copenhagen plank with load variation.
Q: How often should I do the Copenhagen plank?
A: Aim to do the Copenhagen plank 2-3 times per week, with 10-15 reps per side.
