The so-called core muscles refer to the important muscle groups located in the front and back of the abdomen around the torso, responsible for protecting the stability of the spine, the transversus abdominis, the pelvic floor muscles and the lower back muscles in this area. All Pilates movements are powered by this body center. If the core muscles are not well exercised, the rest of the body will still look improper and hunched over. With the help of training the core muscle group local exercise, in addition to reducing fat accumulation, can also strengthen the core muscle group muscle endurance, to help the core muscle group more powerfully support the upper body, to improve the posture of the purpose. The core muscle groups include not only the abdominal muscles, but also all the muscles that connect the upper and lower body, such as the abdominal muscles, lumbar muscles, hips and glutes. It is reported that a kind of exercise called “plank” similar to the traditional push-ups, can be a good exercise for the core muscle groups, especially the deep core muscle groups. This position requires the body parallel to the ground, contracting each muscle to ensure balance. This is the simplest and most effective way to exercise. Different from the traditional push-ups, not the palms of the hands on the ground, but with elbows on the ground, the whole body straightened, toes braced on the ground, hold on to the body limit to stop. This kind of exercise can be done regularly anytime and anywhere. But people with back problems should not risk trying. 1.Basic prone first, both elbows and both knees on the ground, hands clasped together. Then straighten your legs, raise your body, support the ground with your toes, and spread your feet apart, the same width as your shoulders. Face the floor, without arching your back and without tilting your buttocks. The initial exercise can be held for 45 seconds, after which the time can be gradually extended. 2.Side brace First, lie on the floor on your right side, with one elbow on the ground. Put your left foot on your right foot, and then brace your body upwards, so that your body is in a perfect triangle with the floor. Do not swing your left shoulder back and forth. Hold the pose for as long as possible. Then change to the other side and repeat the action. 3, air parachute type “air parachute type” prone action requirements and basic prone type and side brace type basically the same. Face the floor, lying prone on the floor, arms on both sides of the body. Then slowly lift your chest, with your palms off the floor and your thumbs facing out. Note: Do not tighten the hips. Hold the pose for 30 seconds.