If you feel no pressure, you can try to lift one leg up and keep it parallel to the ground

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3

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The hands are under the shoulders, perpendicular to the ground

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Within the comfort level, try to lift the chest to the ceiling

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Don’t lean your head back too much and stretch it back naturally

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Step 4

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2

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As you exhale, relax your back, adduct your abdomen, and stretch your head and neck back

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When breathing in, hold your hands on the ground, lift your legs and hips up until your thighs and upper body are flat as the table top, your arms are perpendicular to the ground, and the soles of your feet are on the ground and support the floor

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As the name suggests, the reverse type is the “reverse variant” of the plank type

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2

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If you can’t touch the ground with your toes, try to stick to the ground as much as possible, and don’t force

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With the next inhalation, the buttocks fall back to the cushion surface, and the legs are flapped to relax

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5

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(plank style) the reverse plank style can not only enhance the strength of legs, arms and abdomen, but also stretch pectoralis major, pectoralis minor and anterior deltoid, which is the reverse balance of push up style

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The time of keeping the posture depends on the individual

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Open the front chest and stretch the intercostal part, which is conducive to the gas entering the middle part of the lung when breathing

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Focus on the palms of both hands and feet

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At the beginning, the flat support which was popular in the fitness circle captured many girls who wanted to practice vest line

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Now we’re going to unlock

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Sitting on the mat, legs together, straight forward, upper body tilted back, hands on the back of the hip, fingers pointing to the hip direction

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It’s more tiring than plank style, but it’s sour

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When it comes to the core practice, we have to mention the flat support

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The reverse pattern can also exercise the core strength, improve the flexibility of the waist and abdomen muscles, burn the fat around the waist and abdomen, and slim out the small waist! Have you learned the reverse pattern? If you think the text narration is not enough, take a rest and practice again!.

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Today, I’d like to share with you a negative type

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The reverse plate type can make the inhaled gas penetrate into the whole body, enhance the internal heat of the body, and promote the blood circulation of the whole body more smoothly

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1

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Keep 5 deep and slow breaths

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The lower abdomen is adducted while maintaining the posture

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4

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3

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In yoga, the core effective postures are plank type and side plate type

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