1. Plate support is usually synonymous with core training. When exercising the core parts, it is even worse than the belly roll exercise without doing sit-ups. The plane is supported in prone position, and the muscles keep isometric contraction during exercise. First, put your hands flat on the ground, keep your arms close to your sides, put your fingers under your shoulders, and bend your elbows to your back. Your legs should be straight and your feet should be as wide as your hips. Contraction of abdominal muscles, tightening of quadriceps femoris and hip muscles, lifting up when exhaling, keeping toes on the ground, making the front side of sole touch the ground and heel up. Your body should be in a straight line-from the top of your head to your heels, your hands and feet should share the weight, and there should be no slack in the middle of your body (lower back or abdomen). Look straight at the ground, head up, head forward, neck neutral.

2. supine core training, these exercises are different from wooden support in body posture, because the core part of the body needs the joint action of spine bending and rotation. However, in these exercises, you can still apply the control and training skills learned from steel plate support to the places where you need to keep the spine elongated and stretched.

3. From the standing position, cross your hands and hold them tightly in front of your right shoulder. Elbows apart, slightly outward. Feet apart, wider than hips, bend your knees and squat back. Hold hands tightly and fall from the outside of the left knee. When cutting, be sure to lower your body. Although you may find your body a little bent, try to keep your spine straight and your muscles tight and firm. When you stand up, quickly raise your hands back to your right shoulder, continue this cutting action, tighten your abdomen and eliminate any unnecessary body movements. Complete the exercise on the right according to the prescribed number of repetitions, and then switch to the left. You can increase squats or practice with fitness balls to enhance the challenge of this sport.

4. Lie on your back and pull your left knee to your chest. Lift your right leg, put it on your left knee, and hook your right foot under your left leg. This is a cross-legged posture. When the legs are tightly coiled together, the upper knee will be in a straight line with the forehead. Hold the back of your head with your fingertips and lift your shoulders off the ground in a curled posture. Every time you roll your belly, try to pull your legs near your forehead. One group practiced putting the right leg on the left leg, and then the other group practiced putting the left leg on the right leg.

5. Lie on your back with your knees on your chest. Fingertips are placed behind the ears, at the bottom of the skull, with elbows facing outwards. Bend to the center of the body, touch the right knee with the elbow of the left arm and stretch the left leg; Then pull your left knee to your chest, touch it with the elbow of your right arm and stretch your right leg. Alternate legs, as described in the belly-in action of a half-pedal bicycle. Continuous exchange action-pull up the right knee to touch the elbow of the left arm, and then pull up the left knee to touch the elbow of the right arm. Continue to exchange exercises. Pull the elbow of the right arm to the left knee and the elbow of the left arm to the right knee. Touch your feet and knees accurately to make your front abdomen and abdomen tighter. Because the core muscles connect the trunk, pelvis and spine to each other and to other parts of the body, including hips, legs and shoulder blades. This is why doing sit-ups alone cannot constitute a complete core training movement, nor can it completely stabilize your core.