Stability Ball Copenhagen Plank

Instructions for proper form

1. Start by placing a stability ball against a wall or on a sturdy surface. 2. Lie on your side, with your lower forearm on the ground, elbow directly beneath your shoulder. 3. Place your top foot on the stability ball, and your bottom leg extended straight out. 4. Engage your core and lift your hips off the floor, forming a straight line from your head to your toes. 5. Slowly raise your bottom leg toward the ceiling in a controlled manner, activating your adductors. 6. Lower your leg back down without letting it touch the ground. 7. Maintain a stable position in your torso throughout the movement. 8. Repeat for the recommended repetitions, then switch sides.

Common mistakes to avoid

1. Letting your hips sag toward the ground, which reduces the effectiveness of the exercise. 2. Using momentum instead of controlled movements to lift the leg. 3. Not keeping the body in a straight line from head to toes. 4. Focusing too much on the leg lift and neglecting to engage the core muscles.

Benefits

Specific benefits of the exercise

1. Strengthens the adductor muscles, particularly the adductor magnus. 2. Improves core stability and balance. 3. Enhances functional movements in sports and daily activities.

Expected results and timeframe

With consistent practice, you can expect improved adductor strength and stability within 4-6 weeks. Enhanced balance and core stability may be noticeable within 2-4 weeks..

Who this exercise is best for

This exercise is ideal for intermediate exercisers or athletes looking to strengthen their adductors, improve core stability, and enhance overall lower body performance.

Scientific studies supporting its effectiveness

Research has shown that exercises targeting the adductor muscles can improve athletic performance and reduce the risk of injury. Studies indicate that core stability exercises can lead to better functional movement patterns and enhanced athletic performance.

Variations

Beginner modifications

1. Perform the Copenhagen plank without the stability ball, resting your top leg on the ground for added support. 2. Reduce the duration of the plank hold by performing quicker leg lifts. 3. Perform the exercise with both legs on the ground and gradually transition to adding the stability ball.

Advanced progressions

1. Add resistance with ankle weights during leg lifts. 2. Incorporate a stability ball toss or press overhead with the top arm during the plank position. 3. Progress to dynamic movements by adding a leg circle while in the Copenhagen plank.

Integrations

Complementary exercises

1. Side lunges to further enhance adductor strength. 2. Plank variations to develop overall core strength. 3. Hip bridges to strengthen the glutes and posterior chain.

Super set recommendations

Pair with side lunges or side leg raises to target the adductors more intensely as a super set.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic stretches. 2. Stability Ball Copenhagen Plank: 3 sets of 10-15 reps per side. 3. Side Lunges: 3 sets of 10-12 reps per side. 4. Plank: 3 sets, holding for 30-60 seconds. 5. Rest and cool down with static stretches focusing on the lower body.

Exercise combinations

Combine with core strengthening exercises like Russian twists or medicine ball slams to enhance overall stability and balance.

Best time to do this exercise in your workout

This exercise is best performed towards the middle of a workout after activating the core and lower body muscles through warm-up and basic exercises.