Bear Plank Hold

A static core hold on hands and knees in which the knees hover just above the floor while the back stays flat. It trains the abdominals and shoulders to stabilise the trunk and is a stepping stone to the full plank.

How to do it

1. Start on hands and knees with the hands under the shoulders and the knees under the hips.
2. Tuck the toes under and brace the abdominals so the back is flat.
3. Press into the hands and lift the knees a couple of inches off the floor.
4. Hold the position with the hips level and the head in line with the spine.
5. Breathe steadily, then lower the knees to rest.

Tips

• Keep the knees close to the floor; lifting them higher turns the hold into a pike.
• Spread the fingers and push the floor away so the shoulders do not collapse.
• Keep the neck long and look at the floor slightly ahead of the hands.

Muscles

Primary: Abs, Transverse abdominis

Secondary: Front deltoid, Obliques, Quadriceps, Serratus