Melody Davi, CPT

This variation on a standard high plank engages all the body's major muscle groups , by it's great at really getting into those hard-to-engage lower abs. This quadruped exercise (which is a fancy way of saying that you perform the move from an all fours position starting on the floor) will test your balance and <a href="https://www.womenshealthmag.com/fitness/a20702505/core-workout-routine/" id="aa6444fc-eab5-3b8d-a72d-c3d72db05193"> core stabilization </a> too.

For all of these reasons and more below, you definitely want to add it to workout routine. As a certified personal trainer, I'm here to help you master this move once and for all. Here's everything you need to know about bear planks including how to, benefits, form tips and more.

<h1> How To Do A Banded Bear Plank </h1>

<ol><li> Place a resistance band loop around legs just above knees and begin on hands and knees, in table top position, with wrists under shoulders and knees under hips, back flat and band taught. </li><li> Push palms into floor, engage abs, and lift knees to hover off the floor, bringing hips level with shoulders, keeping tension on band the entire time. </li><li> Hold this position for 30 to 60 seconds. </li><li> Bring knees back down to the floor to return to start. Rest for 10 seconds and repeat. </li></ol>

Form tips: The more level the back, the more the your core will be engaged. Don't shift hips back toward heels (almost like child's pose in yoga) or stick them in the air like you would for downward dog.

Reps/sets for best results: 2-3 sets with 30-60 second hold.

This move targets your core, glutes, quads, and shoulders. It will help you master your core stabilization, which will increase your endurance, or ability to hold moves that challenge your core longer without collapsing in your lower back or breaking form.

It's also great as an activation exercise prior to lifting heavier weights or before running and cycling because it engages your entire body and makes sure your core is active and engaged.

<ul><li> Add a donkey kickback: If you want to take your bear plank up a notch and turn it into an abs and butt exercise, add a <a href="https://www.womenshealthmag.com/fitness/a27115760/donkey-kicks/">donkey kick</a> to it. Start in the same position as a regular bear plank, but at the top, instead of holding for time, lift one leg into the air (maintaining its 90-degree shape) until knee comes in line with hip. Then, reverse the movement to return knee to hover and continue repeating this motion until time runs out. You'll alternate sides with every set. </li><li> Pull opposite arm to knee and extend: Want more of a challenge? This variation is similar to a <a href="https://www.womenshealthmag.com/fitness/a28855798/bird-dog-exercise/">bird dog</a> . Start in bear plank and then extend left arm straight in front of body and right leg straight behind to form a line from left hand to right foot. Reverse to return to bear plank position and continue repeating this motion until time expires. Switch sides with every set. When you take away a point of contact (i.e. lifting one arm or leg), your core, hip, and shoulder stabilizers have to work even harder to keep proper form which means even more work in your abs. </li></ul>

<h1> How To Add The Banded Bear Plank To Your Workout </h1>

<ul><li> Make it part of your warm-up: This move will fire up multiple muscles groups used for a variety of exercises. Running? Quads and core will be turned on. Lifting weights? Shoulders and trunk will be ready to go. It's always wise to prep the muscles you are about to recruit prior to performing the main activity. </li><li> Add it to your <a href="https://www.womenshealthmag.com/fitness/a29857553/circuit-training/">circuit training</a> : This exercise is great to throw in between weighted or cardio moves as it reconnects you with your core and stabilizers. </li><li> Use as <a href="https://www.womenshealthmag.com/fitness/g30626595/active-recovery/">active recovery</a> when strength training: When lifting weights, it can be easy to burnout the muscles you are training and lose proper form if your stabilizers turn off. Throwing this move in as active recovery, during your rest interval in between sets of total-body movements, keeps the shoulders, core, glutes, and quads actively engaged without fatiguing them prior to the next set. </li></ul>

How To Do A Banded Bear Plank For Rock-Solid Abs

Spoiler alert: There is <a href="https://www.womenshealthmag.com/fitness/a19909906/what-it-takes-to-get-a-six-pack/" id="8cce8813-8264-31a7-acbf-afc9c065e83e"> no fast track to a six pack </a> or muscle definition in your midsection. But fear not, that's not to say you should cross it off your list of fitness goals at together. On the contrary, it just means you have to <a href="https://www.womenshealthmag.com/fitness/a29740823/halle-berry-abs-instagram/" id="a585a972-47f0-34c3-ac0b-b3f9eea8...

How To Do A Banded Bear Plank For Rock-Solid Abs, According To A Personal Trainer

Equipment: Mat

Good for: Arms, upper body

Instructions: For each move, complete as many reps as possible in 30 seconds. Then continue on to the next move. Continue this pattern of effort for all six exercises. Repeat the entire circuit a second time.

Melody Davi, NASM-certified personal trainer, instructor with <a href="https://sltnyc.com/" id="71e4da4f-9922-3e98-ae8a-3a22e29e5b06"> SLT </a> and <a href="https://www.obefitness.com/" id="2c879998-9b49-3307-a53e-03e768bb6dec"> Ob </a> <a href="https://www.obefitness.com/" id="b951f951-bd01-3f6a-a1c4-d0485aca58c1"> </a> <a href="https://www.obefitness.com/" id="a894d184-9add-3851-a86a-66c5ed0e217c"> Fitness </a> , uses this bodyweight arm workout with her clients who want to strengthen their upper body. It helped her client completely transform her arms. Complete this 10-minute workout two to three times a week for the best results.

How to: Start in a high <a href="https://www.womenshealthmag.com/fitness/a19983224/plank-exercise/" id="ab18b829-e441-3522-a632-c958ae90861e"> plank </a> . (Your body should form a straight line from head to heels.) Keeping your core tight, bend your elbows to lower your body all the way down to the floor. At the bottom, allow your torso to rest on the ground as you lift your hands a couple inches off your mat and then return them to the floor. Push back up to high plank. That's one rep. Complete as many reps as you can in 30 seconds, then continue to the next move.

How to: Lie on your stomach. Extend your arms in front of you, and legs behind you. Keep your palms facing down. Lift your legs and arms at the same time. (Pretend you're being stretched like a piece of taffy.) Hold this position as you bend your arms, squeeze your shoulder blades together, and bring your elbows to your sides to create a "W" shape with your upper body. Bring your arms forward, then lower your body back down to the starting position. That's one rep. Complete as many reps as you can in 30 seconds, then continue to the next move.

How to: Start in a <a href="https://www.womenshealthmag.com/fitness/a19983224/plank-exercise/" id="9d39376d-8750-3ad8-a383-397bcc243cb5"> high plank position </a> . Sit your butt back towards your heels while keeping your arms fully extended. Return to high plank and lower down into a <a href="https://www.womenshealthmag.com/fitness/a20702206/how-to-pushup/" id="04cfcf8f-b98c-31a9-abb6-1b8ac7fc733d"> pushup </a> , with your elbows bent at 45-degrees angles away from your body. That's one rep. Complete as many reps as you can in 30 seconds, then continue to the next move.

How to: Sit on your mat with your heels under your knees and palms flat on the mat just behind your <a href="https://www.womenshealthmag.com/fitness/a19983280/best-butt-exercises/" id="eb45e9bf-881f-3489-a136-c8a4199c6262"> glutes </a> , fingers facing your body. Lift your but to hover above your mat. This is your start position. Bend your arms, elbows pointed straight back behind you, and tap your butt on the mat. Push yourself back up to your starting position, then lift and extend your right leg and try and tap your toes with your left hand. Return to start and repeat the entire sequence on your other side. That's one rep. Complete as many reps as you can in 30 seconds, then continue to the next move.

How to: Get into a downward dog positionyour body should form a "V" shape. Slowly bend your elbows and lower your forearms toward the ground until your elbows nearly touch the mat. Return to start with control. That's one rep. Complete as many reps as you can in 30 seconds, then continue to the next move.

How to: Assume a high-plank position, but with your hands close together under your chest so your thumbs and forefingers form a triangle on the ground. Lower your body, with your elbows pointing toward your feet and <a href="https://www.womenshealthmag.com/fitness/a24851851/bicep-workouts-for-women/" id="bd2cd4be-6a57-31bc-a412-da934bc69744"> biceps </a> close to your body. Then press back up. That's one rep. Complete as many reps as you can in 30 seconds, then continue to the next move.

A 10-Minute Arm Workout, Without ANY Weights

Time: 10 minutes

Sculpt Your Arms With This No-Equipment Workout

Equipment: Mat, resistance band, dumbbell

Good for: Total body, cardio

Instructions: For this workout, two moves are paired in a superset. For each move, perform as many reps as possible in 30 seconds. Then do the same for the next move. Once you've completed both moves of the superset, repeat three times. Then, continue this pattern of effort for the next superset of moves, until you've completed all six moves.

<ul><li> Banded Glute Bridge (30 seconds) + Bear Plank (30 seconds): Repeat 3 times </li><li> Dead Bug (30 seconds) + Bird Dog (30 seconds): Repeat 3 times </li><li> Hollow Hold With Single-Arm Fly (30 seconds) + Side Plank (30 seconds): Repeat 3 times </li></ul>

Melody Davi uses this foundational core workout with her clients who want to transform and strengthen their core, and it's especially great after having a baby. Complete this core workout two to three times a week for the best results.

How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Wrap a resistance band around your thighs. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. That's one rep. Complete as many reps as you can in 30 seconds, then immediately go to the next move.

How to: Start in tabletop position, your wrists under your shoulders and your neck aligned with your spine, and raise your hips slightly to lift your knees off the floor. For an added challenge, while keeping your core tight and hips level, lift your left hand up to touch your right shoulder. Reverse the movement to return to start, then repeat on the other side. That's one rep. Complete as many reps as you can in 30 seconds, then immediately go to the next move.

How to: Lie faceup on floor with your arms and legs in the air, knees bent 90 degrees. Maintaining contact between low back and floor, brace your core, then slowly and simultaneously lower your right leg until your heel nearly touches floor and your left arm until your hand nearly touches floor overhead. Pause, then return to start and repeat on the opposite side. Thats one rep. Complete as many reps as you can in 30 seconds, then immediately go to the next move.

How to: Get on all fours, with your hands stacked directly under your shoulders. Keeping your torso still and core engaged, extend your right arm out in front of you, and your left leg straight behind you. Lower your leg and arm down, then repeat on the opposite side. That's one rep. Complete as many reps as you can in 30 seconds, then immediately go to the next move.

<h1> Hollow Hold With Single-Arm Fly </h1>

How to: Lie on your back on a mat, and hold a single dumbbell in your right hand. Lift your legs and bend your knees, so they form a 90-degree angle. Or, you can extend your legs out straight, forming a 45-degree angle with the ground. While maintaining this position, slowly bring your right arm out to the side until it's nearly parallel with the ground. Then bring it back to center. That's one rep. Complete as many reps as you can in 30 seconds, then immediately go to the next move. (Note: In the second round, complete all reps with your left arm. In the final round, alternate arms.)

How to: Lie on your right side with your legs straight and stacked on top of one another. Lift your hips up as high as you can go, making sure your weight is resting on your right forearm and the outside edge of your right foot. Your elbow should be directly beneath your shoulder. Hold for 30 seconds, then immediately go to the next move. (Note: In the second round, complete on your left side. In the final round, hold a forearm plank.)

This Is Only Foundational Core Workout You Need

Time: 15 minutes

Build A Strong Foundation For Your Core With This Superset Routine

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Melody Davi, CPT

Articles written by the author

How To Do A Banded Bear Plank For Rock-Solid Abs, According To A Personal Trainer

Sculpt Your Arms With This No-Equipment Workout

Build A Strong Foundation For Your Core With This Superset Routine