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Boost Your Lower Muscle Strength with a Copenhagen Plank

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Credit: Stack
Avoiding Straining Those Muscles Down There.

Ever experienced a muscle strain in the lower body area? I have, and trust me, it’s extremely uncomfortable. It’s a part of the body you don’t often think about until something goes wrong. Preventing muscle strains in this region requires proper conditioning. The Copenhagen plank is your ally in this mission.

The Copenhagen plank, also known as the Copenhagen hip abduction, is a challenging variation of the traditional plank exercise. Despite its difficulty, it delivers significant benefits in strengthening and loosening your lower body muscles. Here’s how you can perform it:

Begin by securing a bench. It’s preferable to use a padded bench, but any sturdy surface will suffice. Lie on your side, placing your top knee on the bench and your lower leg underneath it.

Credit: SimpliFaster

To maintain stability, keep one arm on the floor. Simultaneously elevate yourself off the ground using your arm and the leg on the bench, ensuring that the leg under the bench remains straight. You can either repeat this movement or hold the position for a specific duration.

Once you master this movement, try shifting to only placing your upper foot on the bench while keeping your lower leg straight.

I won’t sugarcoat it; this exercise can be intense. You’ll need a strong core just to perform the basic version. If you find it challenging, this exercise may not be suitable for you. However, if you persist, a few sets of Copenhagen planks each week will strengthen your lower body significantly, eliminating any discomfort or strain in that region.

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