The flat support concentrates on exercising the core muscles, which is cost-effective, and can achieve high energy consumption in just one or two minutes, but the free radicals generated during exercise do little harm to the body. While shaping the lines of waist, abdomen and buttocks, it also helps to maintain the balance of shoulder blades, so that even your back can be fascinating. Learn a thin belly method that can be practiced at any time.

Prone plate support

Step 1 Prepare a yoga mat. Take the push-up posture as the initial action. Push-ups, as the initial action, is the simplest initial posture for practicing plate support.

Step2 Bend your forearms down and stick to the ground, and your elbows and fingers are flat on the ground. Your palms should be tightened and placed directly under your shoulders. Your toes can bend slightly, tightening your abdomen, making your abdomen and navel feel stretched toward your spine.

Step3 straighten your body, but keep your neck and spine relaxed. Imagine you are a plank, so that you will be as straight as an arrow. Tighten your abdomen and buttocks. These are the two main muscle groups that exercise in action.

Step4 Keep the tablet supporting this posture until you feel unable to support it (or feel your body sweating slightly). Keep your eyes on the ground in front of you and be careful not to lift your back. Your body should always be in a straight line from head to toe.

Action nudge: 1 The elbows are vertical to the ground, and the support point is directly below the shoulders, without any inclination; Keep your eyes on the ground and keep your neck straight naturally to avoid neck borrowing; Shoulders, hips, knees and ankles are in the same straight line, and they don't bend over and lend themselves; Feet together, legs clamped inside to maintain muscle tension, legs straight, legs clamped; Put your consciousness on your abdomen.

Increased difficulty version

1. On the basis of standard prone flat support, one foot can be lifted in the air.

2. On the basis of standard prone flat support, one hand can be lifted in the air.

Side plate support

Step 1 Lie on the yoga mat on your side, with your legs together and your hands naturally attached to your side.

Step2 Support your body with your left elbow, so that your left shoulder should be directly above your left elbow and your right arm should be placed on your right side. The forearm of the left hand is perpendicular to the body, and the fingers are gently clenched to support the weight of the body.

Action nudge:

Tighten the abdomen and buttocks and lift the trunk.

Increased difficulty version

Lift your hips and torso until your left arm is straight. Lift your elbows off the ground, and then support your body with your hands. Then extend your right arm to the sky.

hope this helps