Side Plank To Kopenhagen Adduction- Duo

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The Side plank to Kopenhagen adduction- Duo workout is a bodyweight exercise that primarily engages the Obliques and Adductors.

By using bodyweight, this workout effectively targets and strengthens the specific muscles without overstating its effect on auxiliary muscles.

The Side plank position engages the Obliques, while the Kopenhagen adduction exercise targets the Adductors.

Overall, this workout is a focused and efficient way to engage and strengthen the Obliques and Adductors using bodyweight.

Start by lying on your right side, propping yourself up on your right forearm, with your elbow directly under your shoulder.
Stack your feet on top of each other and lift your hips off the ground, creating a straight line from your head to your feet.
Extend your left arm straight up towards the ceiling, keeping it in line with your shoulder.
Engage your core muscles and lift your left leg up towards the ceiling, keeping it straight.
Slowly lower your left leg back down to the starting position, maintaining control throughout the movement.
Repeat the leg lift for the desired number of repetitions, then switch sides and perform the exercise on your left side.
Continue alternating sides for the recommended number of sets.

Engage your core by drawing your navel towards your spine, creating a strong foundation for the Side plank to Kopenhagen adduction-duo exercise. This will not only enhance your stability but also activate your obliques, allowing you to maintain proper form throughout the movement.
Focus on your breath as you perform the exercise. Inhale deeply through your nose, expanding your ribcage, and exhale fully through your mouth, engaging your core and obliques even further. This mindful breathing technique will help you stay present and connected to your body, maximizing the benefits of the exercise.
Keep your hips lifted and your body in a straight line from head to toe. Avoid sagging or sinking into your shoulders or hips, as this can compromise your form and reduce the effectiveness of the exercise. Imagine a straight line running through your body, maintaining a strong and stable position throughout.
Focus on the adduction movement by squeezing your inner thighs together as you lift your top leg towards the ceiling. This will activate your adductor muscles, helping to tone and strengthen them. Visualize your inner thighs coming closer together with each repetition, feeling the burn in your adductors.
Challenge yourself by gradually increasing the duration of the exercise and the number of repetitions. As an intermediate fitness enthusiast, you have already built a solid foundation