1, the correct way of plate support: after taking a prone position on the floor, support your weight with your toes and forearms. Bend your arms 90 degrees and place them under your shoulders. Keep your body in a straight line for as long as possible. Breathe evenly, don't hold your breath.

2. What is the effect of regular flat support? Flat support can better train core muscles and make you thinner and more fit. This action can mainly depict the lines of waist, abdomen and buttocks. More importantly, it can help balance the shoulder blades and make the back lines look better. If you insist on flat support at ordinary times, you don't need to go to the gym at all, or even equipment. If you practice twice a week, your waist and abdomen strength will be greatly improved. Flat support seems simple, but it is actually a full-body exercise that consumes physical strength. It can train rectus abdominis, oblique abdominis, oblique abdominis, transverse abdominis, leg, back and hip muscles effectively and accurately.

3. How long does the flat support last? For beginners, it takes 30 seconds to a minute to do flat support for the first time. It won't take long, the action is the most important. And when you get used to it, you can extend it a little at a time until you are exhausted. The world record holder can support the flat for up to four hours. Although we don't need to reach the world record level, we can make a plan every month, such as five minutes or even ten minutes. You will find that your abdominal muscles are more and more obvious, and it is not difficult to achieve the effect of vest line.