If you do planks regularly, variations will help keep them fresh and challenging. Among some of the more effective variations are bear planks.
At first glance, bear planks appear to be an easier version of standard planks. Not so. It’s true that they are easier on your low back and can be a good choice for those with low back issues. At the same time though, they require a great deal of core, shoulder, and quadricep strength.
Your deep abdominal muscles – the transverse abs – will work hard to stabilize in this position. These are the endurance muscles of the abdominals and well worth your time and attention. While rectus abdominis and the oblique abdominals help more with active flexion and rotation, the transverse abs work full-time to provide a stable base of support to move from throughout the day, whether you’re sitting, standing, walking, or running.
You’ll also notice increased activation of the quadriceps in bear plank position. It’s an isometric hold that mimics the muscle control needed at 90 degrees in squatting and sit to stand activities.
How to do Bear Planks
- Start on your hands and knees. Hands are directly under your shoulders and knees are directly under your hips.
- Spine should be neutral and stay neutral. Keep your gaze toward the floor. Looking forward will encourage your back to sag down and looking at your knees will round your back up.
- Tuck your toes under and lift your knees 3 – 6 inches off the floor. Hold for 30 – 60 seconds, adjusting with rests as needed for your fitness level.
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