Copenhagen Plank (Band)

An advanced plank variation using a resistance band to target the adductors and inner thighs while engaging the core and glutes.

Instructions

1. Lie on your side with your elbow bent at 90 degrees supporting your torso.
2. Place a resistance band around your thighs just above the knees.
3. Bend your bottom knee at 90 degrees and straighten your top leg.
4. Your body should form a straight line from head to feet.
5. Raise your hips off the ground, creating tension in the band.
6. Squeeze your adductors by pulling your top leg down against the band.
7. Hold this position while maintaining tension for the desired time.

Tips

• Keep your core engaged throughout to maintain a neutral spine.
• Press your hips toward the ceiling to maximize glute activation.
• Maintain even pressure against the band throughout the hold.
• Breathe steadily; do not hold your breath.
• This is an advanced exercise; start with shorter holds and progress gradually.