When you were doing abdominal muscle training or fat-reducing training, did you do any flat support? Plate support is a versatile training action, which can not only help us exercise our abdominal muscles, but also help us exercise our whole body muscles. We usually see this action when we are doing fat reduction training. But doing flat support for a long time will inevitably cause some resistance to our bodies, and we will feel very tired, because we are always doing this action over and over again.

If you are in this state, if you don't want to do flat support, then you can change the way of flat support and do some variant movements of flat support to increase your interest in training and let us exercise better. Then next, we will recommend several variants of flat support, which can effectively help us exercise our abdominal muscles. If you are interested, you can strengthen the practice of an action.

1, swing of flat support

In the first action, we will introduce you to the flat support swing. First of all, when we do this action, we still need to maintain a basic flat support posture, with our arms bent on the ground to support our body, keep our abdomen tight, and try to keep our body in a straight line. After maintaining such a basic movement, use abdominal muscles to drive the body to swing.

2. The flat support moves back and forth

In the second action, we recommend a flat support that moves back and forth. Look at the name of this action, you may not know it accurately, but you can see our detailed picture demonstration. First of all, we still have to maintain the basic flat support posture. Don't hold us high, keep your body in a straight line, and then use your abdomen to drive your body back and forth.

3, flat support hip lift

The third action, we recommend a flat-supported hip lift for everyone. You can think of this action as a body folding action. If you can't imagine, you can follow our legend. Before doing this action, we still need to maintain the basic posture of flat support, and then lift us with our abdomen, but at the same time, don't bend our legs and let our bodies take a folded posture.

4, flat plate support rotating ring

The last movement, we will introduce you to a rotation movement of flat support. Although it is a flat support action, we only need to support the body with one arm and keep the abdominal muscles tense. After doing the most basic flat support action, you need to complete this turning action, and use your abdominal muscles to feel the tension of your body muscles. You can stay at 1 to 2 seconds during the rush hour.

The above actions are based on the flat support, so your flat support foundation must be good, and you must master the basic action essentials of flat support. If you can't do these actions, then you can watch the picture demonstration twice and complete it according to the content of the picture demonstration.