If you feel like traditional planks lack a challenge, then the Copenhagen Plank can be an excellent addition to your core routine.
The Copenhagen Plank, also referred to as “Suspended Side Plank,” is a powerful exercise that enhances core strength, stability, and functional fitness, making it a valuable addition to any core routine for athletes and fitness enthusiasts alike.
In this article, we’ll explore the benefits of the Copenhagen Plank and guide you through its proper execution for maximum effectiveness.
Primary Muscle Groups Involved When Doing Copenhagen Plank
Core strength exercises like the Copenhagen plank is an incredibly effective exercise that targets several key muscle groups, making it an excellent addition to any core-strengthening routine. Here are the primary muscle groups involved:
- Obliques
The obliques, located on the sides of the abdomen, are heavily engaged during the Copenhagen Plank, providing lateral stability and strength to maintain the body’s balance and alignment.
- Rectus Abdominis
The rectus abdominis, commonly known as the “six-pack” muscles, stabilizes the torso and helps maintain a straight body line during the exercise.
- Hip Adductors
The Copenhagen exercise emphasizes the hip adductors, the inner thigh muscles responsible for bringing the legs together, enhancing hip stability and strength.
- Glutes
The gluteal muscles, particularly the gluteus medius and minimus, stabilize the pelvis and keep the hips level, contributing to lower body stability.
- Lower Back Muscles
The erector spinae and other lower back muscles maintain proper posture and support the spine, preventing lower back strain and enhancing core stability.
- Shoulders and Upper Back
The shoulders and upper back muscles, including the deltoids and rhomboids, stabilize the upper body and support the weight placed on the forearm.
Copenhagen Plank Benefits
The Copenhagen Plank offers numerous physical benefits, making it an advantageous addition to any fitness routine. Here are the primary benefits:
- Enhanced Core Strength
The Copenhagen Plank significantly strengthens the core muscles, particularly the obliques and rectus abdominis, leading to better overall core stability.
- Improved Hip Stability
By targeting the hip adductors, this exercise enhances hip stability, which is crucial for various physical activities and reduces the risk of injuries.
- Better Balance and Coordination
The elevated leg position challenges balance and coordination, promoting better balance and functional fitness.
- Injury Prevention
Strengthening the core and hip adductors helps prevent injuries, particularly in the lower back and groin areas, by maintaining proper body mechanics and reducing strain.
- Functional Strength
The Copenhagen Plank mimics movements required in sports and daily activities, improving functional strength and performance in lateral and rotational movements.
- Lower Body Strength
Engaging the glutes and hip adductors enhances lower body strength, contributing to overall stability and power in the legs and hips.
- Supports Weight Loss
The Copenhagen Plank is effective for weight loss because it engages multiple muscle groups simultaneously, increasing calorie burn. This exercise boosts metabolism and promotes belly fat loss, helping you achieve a leaner physique. By integrating it into your routine, you can enhance muscle tone and improve overall fitness.
- Postural Improvement
Strengthening the core and lower back muscles aids in maintaining proper posture, reducing the risk of back pain, and improving overall body alignment.
Incorporating the Copenhagen Plank into your fitness routine can lead to these significant physical benefits, enhancing your strength, stability, and overall athletic performance.
How to Perform the Copenhagen Plank Properly
Performing the Copenhagen Plank correctly is crucial to maximizing its benefits and preventing injury. Follow these steps for proper execution and explore variations or modifications to suit different fitness levels.
Proper Execution
1. Positioning
- Lie on your side with your bottom forearm directly under your shoulder with your elbow bent at a 90-degree angle.
- Your top leg is elevated and supported on a bench or similar surface. Your bottom leg should be straight and in line with your body.
2. Engage Core
- Lift your hips off the ground, supporting your body weight on your forearm and the foot of the elevated leg.
- Tighten your core muscles to maintain stability and keep your body straight from your head to your feet.
3. Alignment
- Avoid letting your hips sag or rise too high.
- Keep your head in line with your spine, looking straight ahead or slightly down.
4. Hold Position
- Hold this position, keeping your body straight and stable.
- Maintain the position for the desired duration, typically starting with 15-30 seconds and gradually increasing as you build strength.
- Breathe steadily and deeply, avoiding holding your breath.
5. Switch Sides
- Lower your hips and rest briefly. Then, switch to the opposite side and repeat the movement to ensure balanced muscle development.
Tips for Proper Form
- Keep your core engaged all throughout to maintain stability.
- Avoid jerky movements and perform the plank with smooth, controlled motions.
- Start with a shorter duration or lower bench height if needed, and gradually increase as your strength improves.
Variations and Modifications
1. Modified Copenhagen Plank
- Bent Knee: For beginners, perform the plank with your top knee bent and resting on the bench instead of the foot. This reduces the intensity and makes it easier to maintain proper form.
- Shorter Duration: Begin with shorter holds (10-15 seconds) and gradually increase the time as you build strength and endurance.
2. Advanced Copenhagen Plank
Advanced planking involves incorporating more challenging variations of the traditional plank to enhance core strength and stability.
- Extended Duration: To challenge your endurance, increase the hold time to 30-60 seconds or more. Bend the bottom knee then extend as you hold the position.
- Advanced Copenhagen Plank – Hold a weight against your hip as you bend and stretch the bottom knee to increase resistance and further engage the core and hip muscles.
3. Dynamic Copenhagen Plank
- Leg Lifts: While in the plank position, bend your bottom knee and perform leg lifts with your bottom leg to increase the challenge and engage the hip adductors even more.
- Hip Dips: Lower and lift your hips slowly while maintaining the plank position, adding dynamic movement to further engage the core muscles.
By incorporating these variations and modifications, you can tailor the Copenhagen Plank to your fitness level and continue to challenge yourself as you progress. This ensures you maximize the exercise’s benefits for your core, hips, and overall stability. Looking to mix up your core routine? These 5 Best Calisthenics Ab Exercises offer a great way to keep things interesting and effective as you work on your fitness goals.
Conclusion
Mastering the Copenhagen Plank can redefine your core strength and stability, making it a practical addition to any fitness routine.
By targeting key muscle groups such as the obliques, rectus abdominis, hip adductors, glutes, lower back, and upper body, this exercise offers numerous physical benefits, including enhanced core strength, improved hip stability, better balance, and functional strength.
Proper execution is crucial to maximize these benefits and prevent injury. Additionally, incorporating variations and modifications can help you tailor the exercise to your fitness level and continuously challenge your muscles. So, the next time you hit those core workouts, consider adding the Copenhagen Plank to elevate your routine and achieve a stronger, more stable body.
References
Calatayud, Joaquin PhD; Casaña, José PhD; Martín, Fernando PhD; Jakobsen, Markus D. PhD; Colado, Juan Carlos PhD; Andersen, Lars L. PhD. Progression of Core Stability Exercises Based on the Extent of Muscle Activity. American Journal of Physical Medicine & Rehabilitation 96(10):p 694-699, October 2017. | DOI: 10.1097/PHM.0000000000000713
Jørgensen, M. B., Andersen, L. L., Kirk, N., Pedersen, M. T., Søgaard, K., & Holtermann, A. (2010). Muscle activity during functional coordination training: Implications for strength gain and rehabilitation. Journal of Strength and Conditioning Research, 24(7), 1732-1739. https://doi.org/10.1519/JSC.0b013e3181ddf6b5
Lee, J., Jeong, K., Lee, H., Shin, J., Choi, J., Kang, S., & Lee, B.-H. (2016). Comparison of three different surface plank exercises on core muscle activity. Physical Therapy Rehabilitation Science, 5(1), 29-33. https://doi.org/10.14474/ptrs.2016.5.1.29
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