The bear hold "provides all the benefits of a traditional plank pose, with limited to no pressure on the lower back," said Nicole Uribarri, barre, yoga, and HIIT fitness instructor and national fitness director with Bande. This move specifically targets your rectus abdominis, aka your six-pack muscles, and transverse abdominals, which "act as stabilisers and support the lower back."
- 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 neutral.
- With control, lift and hold your knees one inch off the ground. Be sure to keep your back flat and your abs engaged.
Image Source: POPSUGAR Photography / Tamara Pridgett