Bear plank – how to do it right
On all fours on your toes, hover your knees just above the floor.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Hands under shoulders, knees under hips, on your toes.
- Lift your knees just 2–3 cm.
- Back flat like a table – breathe calmly.
- Knees down if your back gives way.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds.
If something niggles
Don’t fancy the floor? Shoulder niggling? Then do Forearm plank instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Mat: hips & core. BLOX builds your workout from them – based on your time, energy and how you feel today.
Similar exercises
CrunchesOn your back, knees bent, lift shoulders slightlySupermanFace down, lift arms, chest and legs only slightly, eyes down, hold for 10 secondsBird dogOn all fours, reach out one arm and the opposite legPlank shoulder tapsIn a high plank, tap the opposite shoulderLying leg raisesOn your back, slowly raise and lower straight legs – lower back stays down, otherwise bend your kneesDead bugOn your back, extend arm and opposite leg, back stays down