Bear Plank
CoreIsometricFunctionalBalance
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Body Part: Abs
Description
The Bear Plank is a core stability exercise that targets the abdominal muscles, shoulders, and quadriceps. It involves holding a plank position with knees bent at 90 degrees, hovering just above the ground. This exercise enhances core strength, stability, and overall body control.
How to Perform
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Tuck your toes under and lift your knees off the ground, keeping them bent at a 90-degree angle.
- Engage your core by pulling your belly button towards your spine.
- Keep your back flat and maintain a neutral spine throughout the exercise.
- Hold this position for the desired amount of time, ensuring steady breathing.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Focus on keeping your core tight to prevent sagging or arching of the back.
- Ensure your shoulders are directly over your wrists to maintain proper alignment.
- Keep your gaze slightly forward to help maintain a neutral neck position.
- If you feel strain in your lower back, reset your position and engage your core more actively.
- Start with shorter holds and gradually increase the duration as you build strength.
Common Mistakes
- Hips too high, reducing core engagement.
- Sagging lower back, increasing risk of lumbar strain.
- Hands placed too far forward, causing shoulder strain.
- Feet too wide apart, diminishing core activation.
- Neck craned upward, leading to cervical discomfort.
- Elbows locked out, reducing shoulder stability.
- Inadequate tension in the core, leading to poor posture.
- Knees too far from the ground, decreasing exercise intensity.
- Shifting weight onto toes, reducing balance and control.
- Breath holding, causing unnecessary tension and fatigue.
Recommended Exercises
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