Plank can effectively exercise transverse abdominal muscles and is recognized as one of the most effective ways to train core muscles. Doing it every day can make a flat abdomen see the light of day again.

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 lasts for 30 seconds, and each training session lasts for 4 groups, with the interval between groups not exceeding 20 seconds.

Be sure to keep elbows and shoulders at right angles to your 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.

The shoulder should be above the elbow to maintain the continuous contraction force (control) of the abdominal muscles, keep the hip not higher than the shoulder, and keep the feet shoulder width apart.

Hands can be closed, and the hips should be properly raised for more than 75 seconds (because our hips will sink over time and we need to keep our hips, waist and legs straight).

Keep your neck forward and exercise your neck.

It was found in Baidu.

I hope I can help you.