Practice method
Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing.
Each group should be kept for 60 seconds, and 4 groups should be trained each time, and the interval between groups should not exceed 20 seconds.
Exercise effect
Exercising core muscles makes you thinner and healthier, away from low back pain.
This action mainly shapes the lines of waist, abdomen and buttocks. More importantly, it can help keep the balance of the shoulder blades and make your back lines more attractive.
Action essentials
The elbow joint and shoulder joint are at right angles to the body. Keep prone on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders. Keep your body straight at all times and keep this posture for as long as possible.
To increase the difficulty, you can improve your arms or legs. Shoulders should be above elbows to keep continuous contraction of abdominal muscles, keep hips not higher than shoulders, and keep feet shoulder width apart. Hands can be closed, and you can raise your hips appropriately if you hold on for more than 75 seconds. Keep your neck forward and exercise your neck.
Matters needing attention
1. Keep your body straight at all times and keep this posture for as long as possible. To increase the difficulty, you can improve your arms or legs.
You need a suitable apartment, neither too hard nor too soft. Keep your shoulders above your elbows and keep your abdominal muscles contracting.