Strengthen Core with Bear Plank

Bear Plank

Rep Range

Time Based

Hints

For the bear plank, begin by getting on all fours with your knees directly under your hips and your hands directly under your shoulders. Elevate your knees just a few inches off the ground, maintaining a flat back and neutral spine. Your weight should be distributed evenly between your hands and toes. Engage your core muscles tightly, as if preparing to take a punch in the stomach, and keep your gaze slightly ahead of your hands. Your body should resemble a table, albeit slightly elevated due to the lifted knees.

Common Mistakes

A frequent mistake is arching the lower back, which can lead to strain and diminished core engagement. Another mistake is either sinking into the shoulder blades or overly pushing away from the ground, which can cause unnecessary tension in the shoulders. Not keeping the knees at a consistent, low height or letting them touch the ground periodically can decrease the effectiveness of the exercise.

Breathing

While holding the bear plank position, it's essential to maintain consistent and controlled breathing. Inhale deeply through the nose and exhale through the mouth. This regular breathing not only aids in maintaining the posture but also ensures that the muscles are continually oxygenated.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps