鍛錬How to do Bear plank
Bear plank works the Abs, shoulders, thighs with no equipment. Key cue: “From all fours, hover your knees 1 in (2–3 cm) off the floor and hold”
Steps
- Get on all fours and tuck your toes
- Keep your back flat and lift your knees just off the floor
- Hold
How many: Hold 20–40 sec
Muscles worked
Abs, shoulders, thighs
Common mistakes
- Hips rising
- Rounding your back
Easier or harder
| Easier | Break it into shorter holds |
|---|---|
| Harder | While holding, tap your shoulders one hand at a time |
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.