Raise your hand if you’ve been victimized by a Copenhagen 🙋🏼♀️
Comment “Revival” and I’ll give you a program with step by step progressions and exercise selection to get these back without pain. We start June 29th or LINK IN BIO
Copenhagens and all their variations are a STAPLE in my training. I joke they are “evil good” 😈 two truths can co-exist
The benefits are VAST but pain stops people from even attempting them. I’ve been there 🥴
Here’s what’s actually happening:
Your adductors attach right at your pubic bone. When you skip the build up, all that load lands on the attachment before the muscle (and pelvic floor) can support it.
That’s the pain you’re often feeling. OR a lack of stability from improper core engagement.
But strength is only half of it.
Your hip mobility matters just as much. Sometimes it’s not about lack of strength, it’s about where your femurs are sitting relative to your pelvis.
We work that kind of mobility in my challenges, and these are built right into the program.
Join me and hundreds+ of other women who will keep you accountable. That’s the greatest gift in these challenges. You have women cheering you on who want the absolute best for you.
And that kind of community? There’s no price tag for that.
Comment “revival” to join.🫶🏽 #deepcore #fitnesstips #momswholift #copenhagen #fitnessmotivation
If you’ve ever tried Copenhagen planks or variations and felt a sharp pain near your pubic bone, you’re not alone. This discomfort usually comes from overloading the adductor muscles before they’re adequately prepared, or from insufficient core engagement that compromises pelvic stability. Based on my experience, it’s crucial to approach these exercises with a structured progression rather than diving straight into the full Copenhagen plank. Start with foundational movements like cross body adductor lifts and adductor presses, which build strength at the muscle attachment points gently. Breathing deep into the pelvis during these exercises helps activate the pelvic floor and deep core, stabilizing the area and reducing pain. Gradually increase time under tension with variations such as elevated plank adductor lifts or short lever Copenhagens to safely build endurance and neuromuscular control. Mobility is just as important. Often, pain isn’t due to weak muscles alone but relates to how your femurs are positioned relative to your pelvis. Incorporating hip mobility drills allows better alignment which reduces strain on the adductors during Copenhagen plank holds. Community support has been a game-changer for many trying to overcome these challenges. Having other women supporting your progress, cheering you on, and holding you accountable adds motivation and consistency—key factors in mastering these demanding exercises. Remember, the goal isn’t just to perform the Copenhagen plank; it’s to develop strength, stability, and mobility safely without pain. Following a step-by-step program that integrates core and hip work, like the one offered starting June 29, can transform your approach and results. Listening to your body, progressing gradually, and engaging in a supportive environment make the journey sustainable and enjoyable.
