Dynamic Copenhagen plank on bench

How to do this exercise

1. Step:1 Lie on your side perpendicular to a flat bench.
2. Step:2 Place the knee (easy version) or ankle (difficult version) of your upper leg on the bench.
3. Step:3 Lean on your forearm on the ground, directly under your shoulder.
4. Step:4 Lift your hips off the floor so that your body forms a straight line, with only the top leg touching the bench.
5. Step:5 Dynamic version: Slowly lower your hips towards the ground without touching it, then raise them using the strength of your adductors (inner thigh).
6. Step:6 Keep your lower leg off the ground and bring it back to the bottom of the bench during each repetition to emphasize the work of the obliques.
7. Step:7 Maintain perfect pelvic alignment (do not let the hips move backwards).