Learn how to perform the simplest, yet incredibly beneficial, first variation of the Copenhagen plank to strengthen your adductors and engage your lower hip. To start, you'll need an elevated surface like a box, bench, bed, or sofa. Place your leg from the knee downwards onto the elevated surface, ensuring your knee is aligned with your hip and head. Get into a plank position, holding strong without sagging, and push your glute forward. The lower leg can either hang or be in a "sprinter's" position with a 90-degree angle. Hold the pose for 30 to 60 seconds. Aim to perform three repetitions, working your way up as you get stronger, and then check out the more challenging variations.
Please log in or register to post a comment