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 and make your back charming. Learn a thin belly method that you can practice at any time.

Prone plate support

Prepare a yoga mat. Take the push-up posture as the initial action. Push-ups, as the initial movement, are the simplest initial posture for practicing flat support.

Step2 Forearms bend down to the ground, elbows and fingers are flat on the ground. The palms should be tightened and placed directly under the shoulders. Toes can be slightly bent, tightening the abdomen, so that the abdomen and navel have the feeling of stretching to the spine.

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

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 ahead and be careful not to lift your back. Your body should always be in a straight line from head to toe.

Action micro-push: 1 The elbow is vertical to the ground, and the support point is directly below the shoulder 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 a straight line, and they don't bend over or borrow; 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 bracket

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

Step2 Support your body with your left elbow, with your left shoulder directly above your left elbow and your right arm on the right. The forearm of the left hand is perpendicular to the body, and the fingers gently clench their fists to support the weight of the body.

Action fine-tuning:

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 put your right arm into the sky.

I hope this helps.