Скачать или смотреть Adductor Plank - Copenhagen Plank

Place the left leg elevated on a bench, keeping your body in a sidelying position. Support on your forearm with elbow stacked under your shoulder. Lift your hips up so your body is parallel with the floor and hips are straight. Keep the bottom leg bent and elevated off the floor in the top position. Lower back toward the ground to allow your hip to tap the floor, then immediately return to the top holding position. Complete for repetitions prescribed.


*Modifications: Do not use the bench. Start laying on your side, propped on your elbow. Keep your elbow stacked under your shoulder. The bottom leg should be bent, top leg straight. Keep the top leg ankle, knee, hip and shoulder in a line. Press yourself up thinking about driving the bottom hip toward the ceiling. Keep your core braced and avoid arching through your lower back. Lower back toward the ground to allow your hip to tap the floor, then immediately return to the top holding position