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About a month ago, I saw someone in the gym elevating their feet on a tall box during pike push-ups, and it got me thinking about other bodyweight exercises I could transform using the same equipment.The bear plank and pike push-up are both hard on the core muscles while strengthening various other muscle groups like the arms and shoulders, but combining the two and adding a box for height has absolutely changed the game for my functional strength and flexibility.You just need a box, sofa, bed, or similar to elevate your feet, and you're ready to get started. Here's what they are, how to do them, the benefits and what happened when I added them to workouts for a month.How to do bear plank-to-pike push-upsYou'll start in a bear plank, which strengthens your hips, quads, arms, shoulders, and deeper core muscles; then you'll lift your hips up and back, similar to a downward-facing dog.From here, shift your weight forward slightly over your hands while keeping your hips high, then perform an overhead press by tapping the crown of your head to the ground (or as close to it) in front of your hands. Push back up, then drop your knees back into the bear plank.Don't worry, it's hard to visualize, so I demonstrate how to do it below.There's quite a lot of weight-bearing on your wrists, so only move to your ability and stop if you need to. You could also elevate your hands on dumbbells or push-up bars. If you cannot reach your head to the ground, place a block or book in front of your hands and aim for that instead.Get instant access to breaking news, the hottest reviews, great deals and helpful tips.Seek medical advice first if you're unsure about trying this exercise.Start in a tabletop position with your shoulders over your wrists and hips over your kneesZip your navel in and brace your stomachLift your knees to hover just above your mat, keeping your toes tucked underLift your hips up and back into downward dog with a slightly shorter stanceShift your weight forward, bend your elbows, then tap the crown of your head down just in front of your handsPress up and extend your elbows, pushing your hips backDrop your knees to hover again in the bear plank positionOnce you feel comfortable, place a step or box behind you and repeat the move with your feet elevated on the box. This will slightly change your range of motion and body positioning.Continue for 8-12 reps and 3-4 sets, or 50 seconds of work and 10 seconds of rest for 5-6 rounds. The benefits
