The One Exercise Men Over 40 Should Do Daily to Build Shredded Obliques and Prevent Groin Injuries
No matter how frequently you lift, abs exercises have a way of keeping even the most fit people humble. By isolating the core, you quickly learn how strong (or weak) your midsection is. But core work goes beyond building a six-pack. It also gives you the chance to build functional strength to carry you through everyday life, keeping you resilient with age. One of the best exercises for this is the Copenhagen plank.
The Copenhagen plank is a side plank variation where your top leg rests on a bench while your bottom leg hangs freely. Named after the FC Copenhagen soccer team, which helped popularize it, this exercise hits the adductor muscles along the inside of your thighs, along with your obliques and shoulder stabilizers.
"This exercise can look pretty weird, but it's a prehab powerhouse," says Anwen Davies, certified personal trainer and fitness expert at Net World Sports. "Copenhagen planks do more for your side abs than crunches ever will."
Related: Physical Therapist Shares an Underrated Core Exercise That Helps You Age in Reverse
The adductors are some of the most neglected and undertrained muscles in the male physique. You’ve likely seen the adductor machine at the gym, writing it off as “for the girls.” But building stronger adductors is one of the most effective ways to prevent painful groin strains. For guys already dealing with a groin injury, Copenhagen planks play a key role in rehab, helping restore strength and stability.
For every step you take, get up from a chair, or balance on one foot, your adductor muscles are hard at work. Performing Copenhagen planks several times a week can help reduce muscular imbalances, improve hip stability, and boost overall lower-body strength. Give them a try, and prepare to be humbled.
How to Do Copenhagen Planks
Marius Bugge
- Lie on your side next to a bench or other sturdy, raised surface. Place the top of your inner thigh on the edge, keeping your body straight. Bottom leg should be extended on the floor.
- Position your body by stacking your shoulders and hips so your torso forms a straight line. Your supporting arm can rest on the floor or on the bench for balance.
- Lift your hips and bottom leg off the ground so your body is in a side plank-like position. Squeeze the inner thigh, glutes, and core to maintain stability.
- Hold the position for 30 seconds to one minute per side, keeping your body rigid. Lower and switch sides.