I'm a NASM-certified trainer, and one of my favorite moves for core stability and strength is the bear hold. It looks easy, but it's challenging to hold your body up without losing proper form. This exercise targets your transversus abdominis muscles (your deep core muscles that stabilize your spine and pelvis) and your internal obliques (your obliques help with side flexion and rotation). This move is great for lower-ab strength and will help stabilize your lumbar spine (the lower part of your back), pelvis, and hips.
- Start in a quadruped position with your wrists directly underneath your shoulders and your knees directly underneath your hips. Your core should be engaged and your spine should be in a neutral position.
- With control, lift your knees one inch off the ground. Be sure to keep your back flat and your abs engaged.
- Hold for 10 to 30 seconds.