What is the effect of using flat support to train abdominal muscles

Flat support has a certain effect on exercising abdominal muscles, but it needs to be combined with other training methods to achieve the ideal state. Flat support mainly enhances abdominal muscle endurance by activating core muscle groups, and has a significant stimulating effect on deep muscle groups such as rectus abdominis and transverse abdominis.

Flat support belongs to static resistance training, which can effectively improve core stability and reduce lumbar compensation. The standard movement requires the body to be in a straight line, with the elbow joint as wide as the shoulder, and continuous contraction of the abdominal muscles to resist gravity. Long term persistence can improve body posture and enhance the tightness of abdominal muscle lines, but relying solely on flat support is difficult to quickly form a clear abdominal muscle contour. During training, attention should be paid to avoiding waist collapse or high buttocks. It is advisable to maintain this for 30 seconds to 2 minutes each time, gradually increasing the duration according to individual abilities. If pursuing clear abdominal muscle shape, it is recommended to combine dynamic training such as abdominal rolling, supine leg lifting, and aerobic exercise to reduce body fat percentage. The degree of abdominal muscle manifestation is closely related to body fat content. Male body fat percentage needs to be reduced to below 15%, and female body fat percentage needs to be reduced to below 20% to observe obvious abdominal muscles. In terms of diet, it is necessary to control the total calorie intake, increase the proportion of high-quality protein and dietary fiber, and avoid high sugar and high-fat foods affecting the weight loss effect. As a fundamental exercise in core training, tablet support is suitable for various groups of people as an integral part of daily fitness.

It is recommended to perform 3-5 sessions of plank support training per week, with 3 groups per session and no more than 1 minute of rest between groups. Muscle tremors may occur during the early stages of training, which is a normal phenomenon and will gradually improve as muscle endurance increases. Middle aged and elderly individuals or those with lumbar spine discomfort can use kneeling position plank support to reduce difficulty. Postpartum women need to start training after the doctor evaluates the degree of rectus abdominis muscle separation. Although plank support cannot alone shape perfect abdominal muscles, it plays an irreplaceable role in enhancing core strength and improving metabolic function as an important part of a comprehensive fitness plan.