Plank to Bear
Elevate your core stability with the Plank to Bear. This dynamic movement challenges your midsection and quads through controlled transitions, building functional strength and rock-solid balance.
Instructions
Setup
Begin in a standard high plank position with your hands directly under your shoulders, body in a straight line, and core engaged.
Movement
Initiate the transition: Engage your deep core muscles and begin to move your knees toward your chest while keeping your back flat.
Achieve the Bear position: Stop when your knees are hovering just a few inches off the floor, directly under your hips. Your shins should be parallel to the ground.
Hold and Return: Hold the bear position for a brief moment, ensuring your back does not round or arch, then slowly extend your legs back to the starting high plank position.
Repeat: Maintain a steady, controlled tempo throughout the transition, focusing on keeping the hips stable without excessive bouncing.