The bear hold "provides all the benefits of a traditional plank pose, with limited to no pressure on the lower back," says Nicole Romano Uribarri, barre, yoga, and HIIT fitness instructor. This core-strengthening move specifically targets your transverse abdominals, which "act as stabilizers and support the lower back."
How to Strengthen Your Core With Bear Holds:
- Start in a quadruped position (on hands and knees) with hands directly underneath your shoulders and your knees directly underneath your hips. Your core should be engaged and your spine should be neutral.
- With control, lift and hold your knees one inch off the ground. Be sure to keep your back flat, your neck long (look straight down at the floor, not forward or at your feet) and your abs engaged.
- Hold this position. Try 15-30 seconds, and work your way up to a minute as you get stronger.
