To tone muscles, there is a very effective method that only takes a few minutes a day.
The quest for firmness can become a concern. However, a well-kept coaching secret – which high-level athletes prize for its formidable effectiveness – is shaking up the well-being routines of women in search of a toned body and corrected posture. Far from traditional abdominals which sometimes pull the neck too much, this new type of sheathing technique promises to transform your silhouette by targeting several key areas at once. All in just a few minutes of daily practice. But that’s not all: this movement also has a “health” dimension. Beyond the wasp waist that it draws, it strengthens the deep muscles and stabilizes the pelvis for impeccable support, making it the essential anti-aging ally to stay toned and agile, year after year.
Much more than a simple core exercise, this three-in-one movement is truly formidable. It targets areas sometimes forgotten during traditional training. The Copenhagen plank is actually a variation of the side plank where the upper leg is placed on an elevated surface (like a bench), while the lower leg is suspended or brought up. It intensely targets the adductors (inner thighs), obliques, glutes and deep stabilizer muscles. Indeed, unlike its cousins, the Copenhagen plank requires much more of the muscle located on the inside of the thigh. A particularly difficult place to shape.
But that’s not all: the lateral position and the raised leg engage the obliques and transverse muscles 200%. The key? A better defined waist and solid visceral support promoting a flat stomach appearance. The abs also become more defined as the weeks go by.
The benefits of the Copenhagen board go much further than the physical aspect. While it obviously strengthens, it also works balance and the stabilizing muscles of the pelvis. By repeating this exercise often, we see a reduction in knee pain and better stability, which is essential to prevent injuries whether when walking, running or even carrying loads on a daily basis. Finally, working on the shoulders and back helps maintain good posture. A reinforced posterior chain prevents sagging and looks great.
To give the Copenhagen board a chance, there is no point in throwing yourself headlong into it. This is an exercise that is not easy to master quickly. To avoid getting discouraged, start with three sets of twenty seconds on each side. Then, each week we add five to ten seconds until we are able to hold it for 45 seconds. The good news: progress can be seen quite quickly. Be careful not to use a support that is too high for the legs as this risks disrupting the alignment of the spine and putting strain on the hip joints.
