Copenhagen Plank Variation

Description

Lie on your side, resting on the elbow of the arm on the floor. Then place the ankle (or shin) of the upper leg on a chair, with the knee straight. Using the muscles on the inside of the thigh (the adductors), lift the pelvis so that your hip is aligned with the rest of your body. At the same time, bring your lower leg, bent at a 90° angle, toward your upper leg. Once in this core-engaging position, raise your upper arm toward the ceiling, then slowly lower it forward, in front of you. Repeat this movement several times, then gently lower yourself back to the floor to return to the starting position.

Settings

Equipment

OtherDumbbell

Positions

Lateral Plank

Muscle groups

Hip adductors

Difficulty

Difficult

Movement

Adduction

Contraction mode

Isometric