Start exactly as the basic bear and raise your knees 3-5 inches off the ground. Now brace your core and squeeze your shoulder blades together. Raise your left leg and hold for 5 seconds, now raise your right leg and hold for 5 seconds, now slightly lean to your left and raise your right arm up and hold for 5 seconds then lower your arm and slightly lean to your right and raise your left arm for 5 seconds; all without lowering your knees to the ground. That is 1 rep. When you can perform 10 reps each for 10 seconds holds you are ready to progress to the Bear Bird Dog.