#core stability

Suspension training, especially with systems like TRX, has gained massive popularity among athletes, military personnel, and everyday fitness enthusiasts—and for good reason. It’s simple in concept but highly effective in execution. Using just your body weight and two suspension straps anchored to a point, TRX enables you to train balance, mobility, core stability, and total-body strength—all at…

If you're looking for effective alternatives to build core strength, one exercise that stands out is the Copenhagen plank. The Copenhagen plank is a challenging variation of the traditional plank exercise that specifically targets the core muscles, including the abdominals, obliques, and lower back. It offers a unique and intense way to engage your core and develop stability.

To perform the Copenhagen plank, start by lying on your side with your forearm resting on the ground, elbow positioned directly beneath 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 heels. The key element of this exercise is to maintain a stable position while raising and lowering your top leg, which creates an additional challenge for your core muscles.

One of the main benefits of the Copenhagen plank is its ability to target the often neglected and hard-to-reach oblique muscles. By actively engaging the obliques to stabilize the body, this exercise helps improve lateral strength and enhances overall core stability. Additionally, the Copenhagen plank can aid in reducing the risk of injuries, particularly in sports that involve twisting or sudden changes in direction.

However, it's important to note that the Copenhagen plank is an advanced exercise that requires proper form and progression. Beginners or individuals with existing injuries should start with easier variations of planks and gradually work their way up to the Copenhagen plank.

If you're seeking alternatives to the Copenhagen plank, other exercises can also help build core strength. Some popular options include the Russian twist, side plank, mountain climbers, hanging leg raises, and bicycle crunches. These exercises engage the core muscles from different angles and provide a well-rounded approach to developing core strength.

In conclusion, the Copenhagen plank offers a challenging and effective method to build core strength and stability. By incorporating this exercise into your fitness routine and exploring other plank variations and core exercises, you can strengthen your core muscles, improve posture, and enhance overall functional strength. Remember to consult with a qualified fitness professional or trainer to ensure proper form and technique to maximize the benefits while minimizing the risk of injury. 

-My Notes, words of gurus (2)-

From The legend, K. Pttabhi Jois’s (Ashtanga Vinyasa Yoga) teaching:

Bandhas are the internal locks that stabilize the physical structure and, on a deeper level, offer an internal focal point to bind ones consciousness to (sense withdrawal). Utilizing the bandhas in yoga postures creates stability, deep core strength, and float in the postures and transitions.

In ancient Vedic times, marma points were called bindu – a dot, secret dot or mystic point. Like a door or pathway, activating a marma point opens into the inner pharmacy of the body. Knowledge of marma allows the practitioner to influence the flow of energy through both the gross and subtle bodies for the purpose stabilizing the pose. Marma creates stability from outside in.

-マイノート・グルの言葉 (2)-

伝説のグル、K.パタビジョイス (アシュタンガヨガ)の教えより：

バンダはからだを安定させる内側の”ロック”です。もっと深いレベルでは、意識を定める一点としても機能します（感覚の制御）。ヨガのポーズでバンダを使えば安定性とディープコアの強さが生まれ、ポーズや移行の時の浮遊感も発生します。

Balance is a really important skill to have for circus - test yourself today with these exercises. It's Day 22 and we're back with Alice for single leg balance variations which will also get those ankle stabiliser muscles working.

Can you complete this challenge with one eye covered? Or both? 👁️

Ćwiczenia core na piłce to moje nowe odkrycie i myślę, że mój kręgosłup mi za nie podziękuje. Przez pół roku nie byłem w stanie zmusić się do robienia czegokolwiek typowo na brzuch zbyt regularnie, bo takie nudne są te wszystkie ćwiczenia, że odechciewało mi się żyć ://

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