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Illustration for the Bear position hold exercise

Bear position hold

  • Duration: 6 min
  • Level: Beginner
  • Goal track: Weight loss

Start on your hands and knees, then tuck your toes under and lift your knees just a few centimetres off the floor, keeping your back flat and your hips raised slightly higher than in a plain kneeling position. This is your starting position. Brace your middle and hold the hover steadily, breathing evenly rather than holding your breath, with weight spread between your hands and the balls of your feet. Hold for 10 to 15 seconds, then rest your knees down. Repeat 3 to 4 times.