Bear plank

Bear Plank is an effective core exercise that strengthens the abdominal muscles , shoulders and hips . It challenges your stability and balance and is ideal for building strength and control throughout the core. The exercise can be performed without equipment and is suitable for all fitness levels.

Correct Execution of the Bear Plank

To perform a Bear Plank correctly, follow these steps:

1. Start on all fours with hands directly under shoulders and knees under hips.
2. Lift your knees a few centimeters off the floor so that your body forms a stable, square position.
3. Keep your back neutral and make sure your hips don't rise or sink.
4. Engage the core and hold the position for the desired time interval.

Common Mistakes to Avoid

Avoid these mistakes to get the most out of the exercise:

• Too high hips: Make sure the hips stay in line with the shoulders to avoid unnecessary strain.
• Relaxed core: Engage your abdominal muscles to maintain a stable posture.
• Overextended arms: Keep a slight bend in the elbows to reduce the strain on the shoulders.

Modifications and Variations

Adapt Bear Plank to your level or goals:

• Beginners: Keep the knees on the floor, but focus on engaging the core and keeping a neutral back.
• Advanced: Add shoulder claps (tap your opposite shoulder with your hand) or alternately move your knees forward for a dynamic challenge.
• With weight: Place a light weight on your back to increase the intensity.

Number of Repetitions and Sets

Aim for 3 sets of 20-30 seconds . As you get stronger, you can increase the duration or add variations for extra challenge.

Breathing

Breathe evenly through your nose while holding the position. Avoid holding your breath as this can reduce stability and make the exercise more difficult.

Video Demonstration

Watch this video for a visual guide to properly performing the Bear Plank: