Bear plank: Benefits and how to do it | XpertsReviews.com

When it comes to cardio, one of the best exercises is a plank that works your core and increases your heart rate. Even though planks burn your torso, it gets boring to keep doing the same exercise over and over again. Enter – plank variations! If you are looking for different ways to do a plank, you need to try the bear plank. This is a great bodyweight exercise for beginners because it strengthens the muscles in your hips, glutes, and core. It’s also a great balance and core stabilization workout. Here are the benefits of bear planks and how to perform them correctly.

Benefits of Bear Plank

Here are some of the notable benefits of bear planks, explained by fitness trainer Yogesh Bhateja.

1. Improves posture

Your abdominal muscles act as postural muscles and support your spine. Therefore, you can further improve your posture by strengthening these supporting players. Not only can poor posture be unattractive, but it can also cause lower back pain.

2. Keeps lower back pain at bay

A 2016 study published in the Journal of Physical Therapy Sciences found that specialized core exercises targeting the upper and lower abdominals can help avoid lower back pain, since a strong core equals a stable spine. The bear plank is also an excellent alternative to the traditional plank, especially for people suffering from lower back pain.

3. Helps improve sports performance

Bear plank exercises support the spine and improve strength production for running, jumping, squatting and other sports. Furthermore, in a study published in the Public Science Library (PLOS)a stronger core can improve running performance because it can control, support and move the upper body, thereby transferring force to the lower body.

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4. Improves the rectus abdominis or abs

Incorporating the bear plank into your fitness routine helps activate the lower abdominal muscles. The lower abs can be difficult to work because many standard core workouts don’t target them like the bear plank does. This helps develop the powerful rectus abdominis.

5. Targets the Quadriceps

The bear plank is an isometric exercise. Your quadriceps, which are important for walking, standing, and running, are among the main muscles worked in this workout. A bear plank engages your quads to keep your knees off the ground and your hips stable even when you’re stationary. So it’s a great way to strengthen your quadriceps.

How to do bear plank?

Here is a complete guide to doing bear plank as explained by the expert.

• Step 1: Place a yoga or exercise mat on the floor.
• 2nd step: Get into a tabletop position on all fours with your wrists under your shoulders, knees under your hips, and back flat. With your body positioned on all fours for the exercise, this is also known as the quadruped position.
• Step 3: Engage your core to keep your back flat, then push your hands into the floor and elevate your knees three to six inches off the floor. Your shoulders and hips should be at the same level.
• Step 4: Hold the bear plank position for 30 to 60 seconds. Remember to breathe, focusing on a slow, deep pattern of inhaling and exhaling. If you feel your back sinking or your body weakening, lower your knees to the floor, rest, and repeat.
• Step 5: After the recommended time, slowly return to the starting position by bringing your knees back to the starting position.
• Step 6: Rest for 20 to 30 seconds between each set. Do at least 3 sets.

Also read: Do you like planks to lose weight? Try These Variations to Lose a Few Extra Pounds

Are there any side effects of bear plank exercise?

The bear plank is a safe exercise for most fitness levels, provided you maintain good form. However, this exercise might not be suitable for you if you experience lower back discomfort, wrist pain, or knee problems. Also, if you have hip problems, watch out for any pain or limited range of motion. Stop exercising if you feel pain on all fours or during activity.

However, it is advisable to consult your doctor before incorporating this exercise into your fitness routine.