Initial phase

Hold the bear position with the arms extended and the hands placed shoulder‑width on the ground. Keep the knees bent to ninety degrees, positioned hip‑width under the hips and lifted slightly above the floor while the core remains fully engaged to stabilize the trunk.

Movement

Keeping the initial bear position, extend one arm forward and tap an object placed at shoulder height in front of you. Maintain the knees slightly above the ground and the trunk fully aligned as the arm reaches out. Return the hand to the floor with control and repeat the same motion with the opposite arm, keeping the core engaged so the hips remain steady throughout the alternation.

Final position

The movement finishes back in the original bear position, with the hands placed shoulder‑width on the ground, the knees held slightly above the floor, and the trunk fully aligned. The core remains engaged so the hips stay steady, matching the same stable posture as at the start of the exercise.

Progression

P1: Add an additional stability challenge by lifting the opposite foot during each tap. Keeping the bear position stable, extend one arm forward to tap the object while simultaneously raising the opposite foot a few centimeters off the ground. This reduces the number of contact points and forces the core to work harder to prevent the hips from shifting as the hand reaches out and returns to the floor.

P2: More challenging option is to extend the tapping reach farther forward so the hand must travel beyond shoulder height. The longer lever increases the load on the supporting arm and forces the core to work harder to keep the hips steady as the hand returns to the floor.

Body positiion

Lying

3

Sets

10

Reps