Adiletix - Bear Plank - Step-by-Step Guide

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Bear Plank

1 - Start on all fours with your hands directly under your shoulders and knees directly under your hips.
2 - Grip the floor with your fingers and press your palms flat against the ground.
3 - Engage your core, squeeze your glutes, and tuck your toes under.
4 - Lift your knees off the ground so they hover just 2-3 cm (about 1 inch) above the floor.
5 - Keep your back flat, hips level, and neck neutral — your body should form a tabletop position parallel to the ground.
6 - Breathe steadily and hold the position for the desired duration, maintaining full tension throughout your core and upper body.

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