{"id":1821,"date":"2025-06-24T06:39:58","date_gmt":"2025-06-24T04:39:58","guid":{"rendered":"https:\/\/www.the-sports.org\/news\/?p=1821"},"modified":"2025-06-23T09:52:41","modified_gmt":"2025-06-23T07:52:41","slug":"weak-inner-thighs-or-hips-hold-this-copenhagen-plank-variation-trainers-say-it-fires-up-deep-core-muscles-fast","status":"publish","type":"post","link":"https:\/\/www.the-sports.org\/news\/weak-inner-thighs-or-hips-hold-this-copenhagen-plank-variation-trainers-say-it-fires-up-deep-core-muscles-fast\/","title":{"rendered":"Weak inner thighs or hips, hold this Copenhagen plank variation, trainers say it fires up deep core muscles fast"},"content":{"rendered":"

If your hips feel unstable, your inner thighs weak, or your core isn\u2019t as tight as you\u2019d like, you\u2019re not alone. Many people struggle to activate the muscles that sit deep beneath the surface, especially in the inner thigh and core regions. That\u2019s where the Copenhagen plank comes in as a game-changer<\/strong>. This isn\u2019t your average plank variation. It fires up stabilisers most exercises neglect, all while working your abs in a whole new way.<\/p>\n

It\u2019s intense, but in the best possible way<\/strong>\u2014you don\u2019t need to move fast or go long to feel it working within seconds.<\/p>\n

The real benefit of the Copenhagen plank isn\u2019t visible\u2014it’s structural<\/h2>\n

Most exercises focus on big, visible muscles, but the Copenhagen plank does something different. By suspending one leg on a bench or chair and supporting your weight on your elbow, you engage adductors, obliques, and the transverse abdominis simultaneously<\/strong>. This combo improves hip stability, core control, and overall strength balance.<\/p>\n

Whether you’re recovering from injury, trying to improve your running form, or just want more control in daily movements, this move helps create deep, durable strength.<\/p>\n

The step-by-step guide to doing the Copenhagen plank correctly<\/h2>\n

Here\u2019s how to perform the Copenhagen plank with proper form. No equipment needed, just a stable surface like a bench or low table.<\/p>\n

\n
\n\n\n\n\n\n\n\n\n\n
Step<\/th>\nWhat to do<\/th>\nKey tip for success<\/th>\n<\/tr>\n<\/thead>\n
1. Setup<\/td>\nLie on your side, top leg on a bench<\/td>\nKeep the leg aligned with your hip<\/td>\n<\/tr>\n
2. Support<\/td>\nPlace forearm under shoulder<\/td>\nAvoid shrugging into your neck<\/td>\n<\/tr>\n
3. Lift<\/td>\nRaise hips off the ground<\/td>\nKeep a straight line head to toe<\/td>\n<\/tr>\n
4. Lower leg position<\/td>\nKeep bottom leg relaxed or lightly lifted<\/td>\nDon’t tense the lower leg<\/td>\n<\/tr>\n
5. Hold<\/td>\nStay still for 10\u201320 seconds per side<\/td>\nBreathe steadily, brace your core<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n
<\/div>\n<\/div>\n<\/div>\n<\/div>\n

Start with short holds and build up gradually<\/strong>, aiming for 2\u20133 sets per side. It\u2019s better to hold cleanly for 10 seconds than to collapse after 30.<\/p>\n

The key to progress: technique over duration every time<\/h2>\n

This move is deceptively simple, and that\u2019s why technique matters. Focus on aligning your body properly: shoulders stacked, hips square, spine neutral<\/strong>. The challenge should come from holding tension, not from wobbling or compensating with your back.<\/p>\n

If the full version feels too intense, bend the top knee and rest it on the bench instead of the ankle\u2014this lightens the load but keeps the core working. Over time, as strength increases, you can extend the leg for the full variation.<\/p>\n","protected":false},"excerpt":{"rendered":"

If your hips feel unstable, your inner thighs weak, or your core isn\u2019t as tight as you\u2019d like, you\u2019re not alone. Many people struggle to activate the muscles that sit … <\/p>\n

See the full article<\/a><\/p>\n","protected":false},"author":8,"featured_media":1822,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[77],"tags":[],"class_list":["post-1821","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","masonry-post","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"_links":{"self":[{"href":"https:\/\/www.the-sports.org\/news\/wp-json\/wp\/v2\/posts\/1821","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.the-sports.org\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.the-sports.org\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.the-sports.org\/news\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.the-sports.org\/news\/wp-json\/wp\/v2\/comments?post=1821"}],"version-history":[{"count":2,"href":"https:\/\/www.the-sports.org\/news\/wp-json\/wp\/v2\/posts\/1821\/revisions"}],"predecessor-version":[{"id":1824,"href":"https:\/\/www.the-sports.org\/news\/wp-json\/wp\/v2\/posts\/1821\/revisions\/1824"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.the-sports.org\/news\/wp-json\/wp\/v2\/media\/1822"}],"wp:attachment":[{"href":"https:\/\/www.the-sports.org\/news\/wp-json\/wp\/v2\/media?parent=1821"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.the-sports.org\/news\/wp-json\/wp\/v2\/categories?post=1821"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.the-sports.org\/news\/wp-json\/wp\/v2\/tags?post=1821"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}