After witnessing a colleague conquer the two-minute Copenhagen plank challenge last year, I decided to take on a similar feat with a grounded variation. My goal was to endure two minutes daily for a week, and I quickly found out just how intense this exercise can be. The grounded Copenhagen plank is an effective way to elevate your side plank routine, engaging core muscles, inner and outer thighs, and outer glutes.
Armed with my trusty Lululemon Take Form mat, one of the best yoga mats I’ve encountered, I embarked on this journey to build core strength.
What is a Grounded Copenhagen Plank?
The classic Copenhagen plank involves elevating your legs on a chair or bench and pressing your inner feet together while holding a side plank position. The grounded variation, however, is performed on the floor or a yoga mat. You come into a side plank, lift your bottom leg off the ground, bend the knee, and hold it above the floor towards your chest. This variation intensifies the exercise by engaging the core, particularly the obliques, shoulders, upper arms, and both inner and outer thighs, along with the outer glutes.
How to Perform a Grounded Copenhagen Plank
Start in a side plank position on your mat, with shoulders stacked over your wrist or elbow, depending on whether you choose a high or low plank.
Lift your hips to maintain a straight body line.
Engage your core, lift your bottom leg, and bend the knee.
Hold the position, then switch sides.
I committed to performing one minute on each side daily, eager to see the results.
What I Experienced
Obliques on Fire:
If your obliques often feel neglected, a side plank variation can help you engage them effectively. The grounded Copenhagen plank demands significant effort from these muscles to maintain stability, especially with one leg raised. A minute on each side was enough to activate them intensely.
Trembling Hips, Glutes, and Inner Thighs:
This exercise serves as an excellent bridge between a standard side plank and the full Copenhagen plank. Despite being grounded, the lower body feels the burn, particularly in the hips, outer glutes, and thighs. A study by the BMJ supports that such planks strengthen the hip adductors and may even reduce muscle soreness. These muscle groups are crucial for lateral movements and contribute to posture and stability.
Breathing Technique:
Static exercises, known as isometric exercises, involve muscle contractions without movement. They can improve muscular endurance but also place a considerable load on the shoulders. I had to consciously practice diaphragmatic breathing—expanding the stomach on the inhale and drawing it in on the exhale—to maintain form and avoid holding my breath.
Anti-Rotation Focus:
Raising the bottom leg eliminates a layer of support, naturally causing the body to rotate. I had to concentrate on keeping my chest forward and my core engaged to resist this tendency. It’s essential to prevent the body from twisting, which can compromise form.
Final Verdict: A Challenging Full-Body Exercise
This full-body workout was a daily challenge, yet I noticed improvements in comfort and balance throughout the week. The practice helped enhance my mind-muscle connection, a skill that takes time to develop but is vital for controlling and feeling specific muscles. Experienced exercisers will likely have an advantage in this regard.
The grounded Copenhagen plank also offers the benefit of being a unilateral exercise, working one side of the body at a time. This can help correct muscle imbalances, as many people have one side stronger than the other.
Should You Try It? Absolutely.
This challenging exercise offers comprehensive engagement of the trunk, waist, shoulders, hips, glutes, and thighs without stressing the lower back. Whether you’re looking to challenge yourself or add variety to your core routine, the grounded Copenhagen plank is worth incorporating into your fitness regimen.
