1. The first thing to do when using the sliding pad is to tighten the core muscles and stabilize all the moving bones in the physiological position, such as the spine, knee joint and cervical vertebra.

2. Use the sliding pad to exercise, and control the core muscles throughout the whole process. The key point is not to let the ribs valgus and waist collapse happen.

Action 1:,

Open and close sideways, keep your body supported by the inclined plate, bend your elbows and support them on a high fixture, straighten your legs down and put your feet together, step on the sliding pad with your forefoot, tighten your abdomen to control your body's stability, and keep your upper limbs still during exercise. Then open and close your legs unilaterally and feel the strong contraction tension of your abdomen. It is suggested to do 4 groups, 20 times in each group, and rest for 60 seconds between groups.