This core stabilization drill builds strength, control, and spinal stability through a bear position progression. It’s ideal for improving deep core activation, intra-abdominal pressure, and postural control during coordinated limb movement.
INSTRUCTIONS:
Start in position with your hands placed directly under your shoulders and your knees under your hips. Keep your arms straight but not locked (just a bit of flexion in elbows).
Focus on abdominal breathing. As you inhale, your abdominal wall should expand in all directions.
Once you feel stable, raise your knees slightly, into bear position, and hold that position for 10 seconds.
Your spine should be in a neutral position and your head in line with your spine.
Keep the abdominal muscles engaged and breathe continuously!
Return to the starting position, take a brief pause and then raise your knees again and slowly, raise your right arm and hold that position for few seconds.
Return to the bear position and then raise left foot slightly above the ground and hold that position for few seconds.
Return again to the bear position, and slowly, raise your left arm and hold that position for few seconds.
Once again, return to the bear position, and then raise right foot slightly above the ground and hold that position for few seconds.
When finished, return to the starting position and relax your abdominal muscles.
REPETITIONS:
3 sets of 3 repetitions on each side.
IMPORTANT NOTE:
Focus on maintaining a neutral pelvis and engaging your deep core with 360° abdominal breathing. This creates proper intra-abdominal pressure, protecting your spine during the movement! Exercise must be completely pain-free!
REHUB
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