Bear Plank
The bear plank develops abdominal control and core stability using only your body weight.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Set up on all fours with your hands under your shoulders and knees under your hips, with your toes on the floor.
- 02
Lift your knees 2–5 cm off the floor and brace your core so your back stays neutral and your hips remain in line with your shoulders.
- 03
Hold the position and breathe steadily, feeling your abdominal muscles contract without arching your lower back or raising your hips.
- 04
Lower your knees back to the floor with control and repeat.
How to get started at the gym
§ 03 · SisuLiftBear Plank is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsActively press your palms into the floor and keep your shoulder blades spread to keep your upper back stable. Don’t let your hips sway; keep the movement and position tight by bracing your core.
The bear plank develops abdominal control and core stability using only your body weight.
More exercises: Abs
§ 05 · Same muscles
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