This action can last for 1 minute, and the figure will not be bad!

This is a reverse plank, and sticking to the reverse plank will strengthen your core and lower body muscles.

For beginners, when you can't do this, you can use a reverse plank with your hands on the ground.

◆ The practitioner sits on the floor with his knees and legs straight, and his hands at his sides with his fingers spread out.

◆ Lean your body back with your torso at a 45-degree angle to the floor, keeping your hands behind your hips and your shoulders and arms in a straight line.

◆ Support your weight with your hands and heels and lift your hips, then imagine your body pushing towards the ceiling, keeping your torso and legs in a straight line.

 Squeeze your abdomen, focusing on your push and pull upwards.

◆ Hold this position for 15-60 seconds, and then slowly control the return to the starting position.

When practicing, care should be taken to keep the body in a straight line rather than holding the wrong posture for a long time.

When you feel that your hips are starting to drop, slowly control the reduction, relax a little, and then repeat the exercise.

It is recommended to practice 3-5 times a week with 3 sets of 3-5 reps each. Each time you practice, try to keep yourself on the reverse plate for as long as possible.

By doing a reverse plank, you can not only strengthen the hips and abdominal muscles, but also stimulate the back muscles to make your posture more upright and improve the bad posture of the chest and hunchback!

Note: Don't blindly pursue the length of time, keep the movements standardized, and practice step by step according to your level.