Only standard plank support exercises for slimming the lower abdomen are useful

 　　Consistent practice of plank support can not only reduce fat and shape, increase metabolic rate, strengthen core muscles, but also improve balance and athletic ability. However, Wang Anli, a professor at the School of Sports Medicine and Rehabilitation at Beijing Sport University, said that any exercise must be scientific and should not be arbitrary. Plank support training requires mastering some skills to avoid unnecessary injuries.

　　1. Actions must be standard and in place. Keeping the hips, waist, and legs in a straight line, hips rising or sinking, upper arms and forearms not at a vertical angle, head tilting back or bending forward too much, body tilting, etc. are incorrect. If the action is not in place, not only will the exercise The quality is greatly reduced, and over time, it will damage the lumbar spine. In addition, when performing lateral plank exercises, special attention should be paid to the balance of the muscles on both sides to avoid scoliosis.

　　2. Breathe evenly through your nose. Due to the increased abdominal pressure during plank support, blood pressure may rise temporarily. Therefore, do not hold your breath during exercise, and breathe evenly through the nose to keep blood pressure stable and reduce the occurrence of cardiovascular accidents.

　　3. The time should not be too long. Under normal circumstances, the time for standard plank support should be controlled at about 2 minutes ； Fancy plank support, such as side plank support, plank leg raise, plank side knee lift, yoga ball aerobic plank support, etc. Each action can last for 30 seconds, perform 3 groups, and rest for 10 to 20 seconds between groups. If the training time is too long, the movements will be more likely to be deformed, and the damage to the cervical or lumbar spine will be more serious.

　　4. Step by step. Increase the intensity according to your physical condition and feelings, for example, increase it by 10 seconds every day, and stop when you are tired to avoid delayed onset muscle soreness caused by excessive exercise.

　　5. Perform back bridge exercises moderately. People who regularly perform plank exercises should perform back bridge (back plank) exercises moderately to maintain the balance of strength in the abdominal and back muscles and better maintain joint stability in the waist and abdomen. It can also help prevent various types of waist injuries, such as back muscle strain, disc herniation, etc.

　　6. Not suitable for everyone. People with wrist ligament injuries, tennis elbow, shoulder joint pain, frozen shoulder, etc. are not suitable for doing plank support. Forcibly doing it will aggravate existing symptoms. In addition, people with lumbar disc herniation or lumbar muscle strain are recommended to consult a doctor before considering doing plank support.

　　The "basic method" of plank support is effective for slimming down the lower abdomen

　　An effective set of exercises should last at least 30 minutes, and one set per day is enough. To prevent injury, never forget to warm up. Stretch and move your joints carefully for 5 minutes before starting to plank.

　　If you just want your lower abdomen to be flat again, you can start with the simplest movements. Lie on your stomach with your elbows bent and supported on the ground (preferably a yoga mat), keeping your head, shoulders, hips and ankles on the same plane. Just hold this position for 30 seconds and then relax your muscles. Do this 10 times. With practice, gradually lengthen the duration of each session.

　　Starting in this position, plus a few other positions, is a full plank. In order to exercise the side of the body, first support the upper body with the elbows, cross the feet on the ground, and then lift the hips sideways to support the entire body.

　　To perform a reverse plank, lie down first, then support your weight with your hands and heels and lift your buttocks, holding this position for a few seconds.

　　Wall planks require you to bend your knees and pretend to be sitting on an invisible chair, which can effectively exercise your thigh muscles.

　　Planks also have these benefits:

　　1. Correct the spine

　　Many young people live in offices for a long time and sit all the time. The spine of the body will be deformed for a long time. Plank support can improve the muscles of the back, and can also effectively straighten the spine, keep the spine in a normal state, and relieve the pain caused by spinal deformation.

　　2. Improve body posture

　　Some people have a hunched back or rickets because they often sit and stand in a loose posture. Plank support will stretch many parts of the body and correct the posture. If you persist for a long time, your posture will naturally improve, and your temperament will also improve.

　　3. Improve balance

　　Everyone's balance is different. Some people have difficulty even standing on one leg. The main reason is due to the lack of exercise in the leg muscles. Many exercises have no effect on balancing. Plank support can improve the muscle strength of the legs and improve balance at the same time.

　　4. Accelerate metabolism

　　Any exercise can mobilize the body's functions, so that the body's heat can be consumed, so the body's metabolism will also be accelerated. As a regular exercise, plank support can naturally speed up metabolism.

　　5. Relieve anxiety

　　Exercise can also relieve people's mood. Most people are in a state of tension at work and have a lot of anxiety. Exercise can relax the mood and relieve anxiety.