Plate support is a kind of muscle training method similar to push-ups, which is mainly in prone position during exercise. It can effectively exercise transverse abdominal muscles and is recognized as an effective method to train core muscles.

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 should be kept for 60 seconds, and 4 groups should be trained each time, and the interval between groups should not exceed 20 seconds.