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Copenhagen plank for men over 40 to strengthen weak adductors



Writer, fitness model and trainer Kirk Charles, NASM-CPT CES, knows that life can get more complicated as you age. But that shouldn’t stop you from being at the top of your game. He will help you answer the tough training questions that come with age so that you too can live to be over 40.

I was playing a pickup basketball game with some friends about five years ago. I hadn’t played consistently since my thirties. But of course my ego kicked in and I thought I could handle it. I’m a personal trainer and I’m in “great”

; shape, right? What a rude awakening!

The next day I was in pain as expected, but my groin muscles tensed. I could barely walk for the next three days. I took a Pilates class that I had done many times before, but I barely got through and my groin muscles tensed again. Then another three days passed and I could hardly walk. At that point, I felt I had no choice but to pay special attention to my groin muscles.

My favorite bodyweight groin exercise is the Copenhagen Plank (also known as Copenhagen Hip Adduction). Movement is an advanced exercise that works your entire body. First of all, you will need an elevated platform like a bench or chair from which you can perform an elevated side plank from your elbow. When you exercise your left adductor muscles, your right forearm will be grounded on the floor and your left foot on the bench. Then, lift your body off the floor, with your weight supported by your left foot and right forearm. This is the advanced version that I don’t recommend starting this exercise because you can put weight on the knee of your grounded foot. If you already have knee problems, stay away from this version.

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A less difficult variation for beginners is to start with a knee bent 90 degrees. This position helps to overcome any knee weaknesses or instability while performing the exercise. At this point, your body should be on the floor and your opposite knee should also be bent. Again, your forearm is grounded to the floor. This is your starting position. You can now lift your body off the floor with your knees and forearms supporting your weight.

Your body should be in a straight line as you lift to full height. By squeezing your glutes, you can maintain a straight position. When your body is off the floor, your adductors should be fully engaged. You will also feel your upper body and core engaged. If you need to bring your hips higher to maintain your position, it is most likely because your core is not strong enough. But if that doesn’t work then I don’t recommend this exercise for you. You are better off strengthening your core with other exercises first.

I suggest holding your body in the elevated position for 10 seconds at a time to start. When you have mastered this, gradually increase the time to 30 seconds. Doing this exercise for 3 to 4 sets three to four days a week will certainly help build stronger groin muscles.

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