Bear Plank Exercise Guide
Exercise Profile
- Target
- Core
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Core
- Secondary Muscles
- Shoulders, Hips
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Bear Crawl Plank
How to: Bear Plank
- Start in a tabletop position on your hands and knees; your hands should be directly under your shoulders.
- Lift your knees slightly off the ground, maintaining a flat back.
- Hold the position while engaging your core and keeping your hips level.
- Stay in this position for the desired duration, breathing steadily.
Common Mistakes
- Lifting hips too high or too low.
- Arching the back instead of keeping it straight.
Modifications
- Perform on knees instead of toes for less intensity.
- Use a cushion under knees if needed for comfort.
Tips
- Keep your back flat and core engaged throughout the exercise.
- Avoid sagging your hips; maintain a straight line from your head to your heels.
Tags
core
plank
aerobic
balance
strength
stability