What is the use of plank support? The lines are more charming

Many women now do plank exercises at home. Plank exercises can exercise the body's muscles very well. Doing them every day can make your belly flatter. This weight loss method is also very healthy. Female friends can do a few sets of plank exercises before going to bed at night.

1. Purpose of Exercise

Exercise your core muscles to help you lose weight and stay healthy, away from lower back pain.

This movement mainly shapes the lines of the waist, abdomen and hips. More importantly, it can help maintain the balance of the shoulder blades and make your back line more charming.

2. Exercise Methods

Lie prone with your elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, torso straight, head, shoulders, hips and ankles kept in the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes looking at the ground, and maintain even breathing.

Hold each set for 60 seconds, do 4 sets each time, and the rest period between sets should not exceed 20 seconds.

3. Key points

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

Get into a prone position on the floor, supporting your weight on your toes and your forearms. Bend your arms and place them under your shoulders.

Keep your body straight at all times and maintain this position for as long as possible. To increase the difficulty, the arms or legs can be raised.

Keep your shoulders over your elbows, keep your abs engaged (under control), and keep your hips no higher than your shoulders, with your feet shoulder-width apart.

You can put your hands together and lift your hips slightly when you hold the position for more than 75 seconds (because your hips will sink as time goes by, so you need to keep your hips, waist and legs in a straight line). Keeping your neck tilted forward can help exercise your neck.

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