Bear Plank: Best 5 Benefits, Technique, and Tips

Bear Plank: Best 5 Benefits, Technique, and Tips

Bear plank: Use this exercise to tone your abdominal muscles and glutes.
Are you looking for a full-body workout that targets your lower abdominal muscles, hips, and glutes? Exercise the bear plank as part of your fitness regimen.

Learn how to make bear planks and their benefits. Picture sourced from Adobe Stock

A plank is an excellent aerobic workout that strengthens your core and raises your heart rate. Even while planks are great for burning fat in your midsection, performing the same workout repeatedly might get monotonous. Presenting the plank variants! Try it.  if you’ve been seeking for an alternative approach to do a plank. It is an excellent bodyweight exercise for beginners since it tones the hip, glute, and core muscles. It’s also a fantastic exercise for core stability and balance. These are the advantages it and the proper technique to execute them.

Also Read: Bear Plank Is One of the Best Core Exercises — Here's Why

Bear Plank advantages

According to fitness guru Yogesh Bhateja, it provide the following noteworthy advantages.

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1. Enhances alignment

Your spine is supported by the postural muscles in your abdomen. Hence, by strengthening these supporting players, you may enhance your posture further. In addition to being unsightly, bad posture can hurt the lower back.

Bear Plank Exercise

Your posture will improve if you perform bear plank. Picture sourced from Adobe Stock

2. Prevents lower back discomfort

Since a strong core means a stable spine, a 2016 study that was published in the Journal of Physical Therapy Science discovered that certain core workouts that target the upper and lower abdomen can help prevent lower back discomfort. Another great substitute for the standard plank is particularly for those who experience lower back pain.

3. Aids in improving athletic performance

Exercises like it’s strengthen the spine and improve the force produced for sprinting, leaping, squatting, and other sports. Furthermore, a stronger core may enhance running performance because it can move, support, and regulate the upper body, which transfers force to the lower body, according to a research published in the Public Library of Science (PLOS).

Bear Plank Benefits

4. Strengthens the abs or rectus abdominis

Including it in your exercise regimen might assist to engage your lower abdominal muscles. Since the bear plank targets the lower abs when many other typical core workouts do not, working them can be challenging. This helps to build a strong rectus abdominis.

5. Focuses on quadriceps

An workout that uses isometry is the bear plank. This exercise primarily works your quadriceps, which are crucial for running, walking, and standing. By using your quadriceps, a bear plank helps you maintain your hip stability and knee elevation even when you’re not moving. It’s a great method to build stronger quadriceps as a result.

Bear Plank Workout

What’s a bear plank?

This is a comprehensive guide to bear planking as described by a professional.

Bear Plank Technique

Step 1: Lay down an exercise or yoga mat on the ground.
Step2: Lie on all fours in a tabletop posture with your knees under your hips, your wrists under your shoulders, and your back flat. The quadruped position is another name for the posture you’ll be in when performing this exercise with your body on all fours.
Step 3: Push your hands onto the floor and raise your knees three to six inches off the ground while maintaining a flat back. The level of your hips and shoulders should match.

4. Maintain the it posture for a duration of 30 to 60 seconds. Recall to breathe, emphasizing a deep, leisurely inhale and expiration. Place your knees on the floor, take a break, and repeat if you feel your back slipping or your core becoming weaker.
Step

5: After the advised amount of time, carefully move your knees back to the starting position to resume the beginning posture.
Step

6: After every set, relax for 20 to 30 seconds. Perform three sets minimum.

This is the bear plank technique. Picture sourced from Freepik

Does the bear plank workout have any negative effects?

As long as you have proper technique, the bear it is a safe exercise for most fitness levels. However, if you have knee issues, wrist pain, or lower back discomfort, this exercise might not be suitable for you. Additionally, be cautious to notice any pain or limited range of motion if you have hip issues. If you feel any discomfort while doing the exercise or while you’re on all fours, stop.

Before adding this activity to your fitness regimen, it is recommended that you speak with your doctor.