Forget sit-ups — I’m training for my sixth marathon and use this exercise to strengthen my hips, activate my deep core and build functional alignment

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Get ready for a deep abdominal shake

a woman holding a yoga mat with strong abs
(Image credit: Shutterstock)

I’m a fitness editor and a single mom, currently training for my sixth marathon. Fitting in four training runs a week is enough of a juggle, so when it comes to exercises to support my running, I’m looking for ones that’ll give me a lot of bang for my buck.

One core move that ticks all these boxes (and has been recommended by countless running coaches) is the bear plank. Read on to find out why you should be adding this killer core move to your workouts, whatever you’re training for.

As a reminder, if you’re a complete beginner, you’re pregnant or postpartum, or you’re dealing with a specific injury, it’s always best to seek personalized advice from a qualified professional.

How to do a bear plank

The bear plank gets its name from the animal stance it imitates. Unlike a regular plank, you’ll hover your knees off the ground, like a bear. Good form is imperative, so here’s how to get it right:

Bear position demonstrated in studio by Sam, a trainer with TG

(Image credit: Future)
  • Start on all fours, with your knees underneath your hips and your wrists underneath your shoulders.
  • Engage your core, thinking about drawing your belly button in or bracing your abs as if someone were going to punch you in the stomach.
  • Flex your feet, tuck your toes and lift your knees a few inches off the ground.
  • Hold here, keeping a flat, neutral back.
  • Aim for 20-60 seconds, and try to do 3-5 sets in total.

The key form points here are to keep your back and neck neutral. If your hips are rising to the ceiling or dropping to the floor, you’re not engaging your core properly. Drop your knees back to the ground for a few seconds to reset, then try again, opting for shorter holds to work on your form. Your eyegaze should be down on the exercise mat throughout the bear plank.

You’ll also want to remember to keep breathing during the hold. Take slow breaths in and out.

What are the benefits?

This move has several benefits, whether you’re a runner or trying to lift heavier weights in the gym. The bear plank works the deep stabilizer muscles in your core, known as the transverse abdominis. These muscles are responsible for stabilizing the spine.

Do this exercise for any period of time, and you’ll know your upper body is getting a workout here, too. As you push through the floor, you’ll work on your shoulder stability and wrist and hand strength. If you do suffer from sore wrists in this exercise, it can help to make a fist and press that into the floor instead.

Finally, the 90-degree angle at your hips means that your pelvis will be in a neutral position. This can help hip stability, as it’ll strengthen the connection between your hips and your lower abs.

What are you waiting for? Add the bear plank to your next ab workout and get ready to feel the muscles in your deep core. It’s harder than it looks, I promise.

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Jane McGuire
Jane McGuire
Fitness editor

Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy. 

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