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Core and abs · Strengthening

Dynamic Bear Plank

Dynamic bear plank, 3 sets, 10 repetitions, controlled tempo

Illustration of the Dynamic Bear Plank exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: controlled

Description: Get on all fours, keeping your torso well aligned and your pelvis stable. Maintain the plank position while performing a dynamic movement, such as moving one leg or arm forward, then return to the initial position while maintaining alignment.

Tips: Contract the abdominal muscles to stabilize the trunk, avoid arching the back or lifting the hips. Breathe regularly and control each movement to maintain balance.

Progression: Gradually increase the number of repetitions or the duration of each dynamic hold as you become comfortable.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
On all fours, torso aligned, pelvis stable
Clinical goal
Strengthening abdominal muscles and trunk stabilization
Also known as
gainage ours dynamique, gainage quadrupède dynamique, plank ours dynamique

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.