Bear planks are another great beginner plank option; for some people, it can be easier to engage your core without your legs extended. To spice it up, you can step your feet in and out of a regular plank, or start bear crawling (as shown here).
- Start on all fours with your hands and knees on the ground. Your hands should be directly below your shoulders and knees directly below your hips.
- Tuck your toes, and engage your core to lift your knees a few inches off the floor. Keep your back straight and neck long, looking down at the floor slightly in front of your hands. Think about pulling your belly button toward your spine. If you feel your back start to arch, take a break.
- Hold this position for 15-60 seconds.
If you're interested in leveling up to a bear crawl, take a small step forward with your left foot and your right hand at the same time, then your right foot and left hand. Then reverse the move to return to the starting position. That's one rep.
