Bear hold

How to do it

1. Set upOn your hands and knees, hands under your shoulders and knees under your hips. Tuck your toes.
2. MoveLift your knees one or two centimetres off the floor and hold. Your back stays flat as a table.
3. Watch forHips shooting up. The knees should barely clear the floor.

Easier or harder

Easier

Hold it in shorter bursts, resting your knees between.

Harder

Bear hold knee taps: tap a hand to the opposite knee.

What it works

Muscles

Core

Position

Plank / all fours

Intensity

Easy Easy

Impact

No jumping

Swap it for

• Low plank rocks
• Bear hold donkey kicks
• High plank arm raises
• High plank hold
• Low plank hold
• Extended plank hold

In these workouts

• Beginner HIIT Workout (No Equipment)