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Bear plank, illustrated in 3 steps
Start on hands and knees with your hands under your shoulders.

Core

Bear plank

A gentle hold for your core, shoulders and legs, done on the floor. About 30 seconds.

Position
On the floor
Equipment
None
Time
About 30 seconds
Works
core, shoulders and legs

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How to do bear plank

  1. Set

    Start on hands and knees with your hands under your shoulders.

  2. 1

    Tuck your toes and hover your knees just off the floor.

  3. 2

    Keep your hips steady and your core braced.

  4. 3

    Breathe slowly while you hold.

Take care. Keep your back flat and lower your knees if your form changes.

Gentle movement guidance, not medical advice. Stop if anything hurts.

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Illustration adapted from Everkinetic / Workout Guide by Bryl Lim, shared under CC BY-SA 4.0.