Better than a plank: Why 'bear taps' are the ultimate test of core stability

Forget sit-ups and crunches, the bear plank is one of the best moves you can do when it comes to targeting the deep core. This simple-looking move gets its name from the all-fours stance of the bear, and for most people, it’ll feel harder than a regular plank. It requires you to hold completely still, hovering your knees a few inches from the ground, forcing your core, quads and shoulders to hold you steady.

Read on to find out more about this powerhouse move, as well as its benefits, and the variations to try. As a reminder, if you’re a complete beginner, pregnant or postpartum, or recovering from a specific injury, it’s always best to seek personalized advice from a qualified professional.

How to do a bear plank

As with all Pilates exercises, the key here is to move with good form. You want to ensure you’re really engaging your core during this exercise. To do this, think about sucking your belly button into your spine, bracing your abs as if you were to be punched in the stomach.

I’ve been practicing Pilates for the past 15 years, and I also like to think about zipping my abs up and in, as if I were trying to squeeze into a pair of jeans a size too small. This helps me engage my pelvic floor muscles, as well as my abs.

• Start on all fours, ensuring your shoulders are in line with your wrists and your hips are in line with your knees.
• Push through your mat with your palms and your toes, and lift your knees one to two inches from the mat. If you feel this in your shoulders, you’re lifting too high — the move should be putting tension on your abs.
• Imagine you have a drink on your lower back that you don’t want to spill. Your back should remain flat at all times.
• Keep your eyegaze just in front of your fingers to keep your neck long and neutral; don’t look out in front of you.

Start by holding for 10-30 seconds, then tap your knees back to the floor and repeat for a few reps. Build up to holding for longer, but ensure that your core stays engaged and your back doesn’t arch. Once you’ve mastered the bodyweight move, you can try some of the variations below.

What are the benefits?

This exercise is working your deep core, specifically the transverse abdominis, which has to work hard to keep your lower back from arching during this move. Far from sculpting visible abs, your deep core acts like your body’s corset, stabilizing your torso and protecting your spine from injury.

You’ll also be working on your shoulder stability in this exercise, as you’ll have to really push into the floor to keep your knees hovering in this move. This is essential for healthy shoulder mobility and good posture. Plus, holding the bear plank means your wrists and forearms will be working too, strengthening the ligaments and tendons you’ll probably neglect in day-to-day life.

Finally, you’re teaching your hip flexors to stabilize your pelvis as you hold the hover. You’ll feel the bear plank in your thighs, and the exercise keeps the muscles under tension without any impact.

What are the variations to try?

Once you’ve mastered the regular bear plank, here are some variations to try to add intensity to the move:

• Bear shoulder taps: From the bear plank, slowly lift your right hand and tap your left shoulder. Return it to the mat and repeat on the opposite side. Keep switching sides throughout.
• The bear knee tap: This variation adds a crunch. Lift your right hand and tap your left knee, crunching underneath your body, without letting your hips rise into the air.
• Bear to plank: From your bear plank, step your right foot back, then your left foot, so that you are in a full plank. Hold for a few seconds before stepping back into a bear plank. Your back should stay flat throughout the walkout — don’t let your hips lift into the air.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

Follow Tom's Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds.

More from Tom's Guide

• Not sit-ups, planks, or crunches: I do this simple Pilates exercise every single day to build a strong and stable core and work on my hip flexor mobility
• Not sit-ups or lunges — I use this simple Pilates exercise to sculpt strong obliques, inner thighs and hip stabilizers
• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'