The vest line is actually a flat abdomen. At the same time, because the muscle line looks like a vest, it is called the vest line. How should a person have a vest line? The vest line can be trained by curling up the abdomen, bending the knees and raising the feet, bending the legs to tighten the abdomen, and raising the waist. So, what is the best and fastest way for girls to practice their waistcoat line? Let’s learn how to practice vest line together!
1. Abdominal crunch
Lie flat on the yoga mat, bend your knees, legs shoulder-width apart, and plant your feet firmly. Put your hands next to your ears, use your abdominal muscles to lift your shoulders and upper back off the ground, pause briefly at the highest point, and slowly return to the starting position. When doing abdominal crunches, keep your lower back close to the ground and your elbows open outward.
2. Bend your knees and raise your feet
Prepare a chair without rollers. Sit in the front 1/3 of the chair. Put your hands on both sides of the chair to maintain balance. Put your feet together, tighten your abdomen, and keep your upper body straight. Bend your right foot and lift it while keeping your left foot straight. Then lift your left foot and keep your right foot straight, just like riding a bicycle. During the exercise, lean your back slightly but don't arch your back. Repeat 10 steps with your feet alternately. -12 times is one round, and a total of 3 rounds are performed. This action can train abdominal muscle strength.
3. Bend your legs and tighten your abdomen
Keep your upper body still, put your hands on both sides of your body, bend your back legs and tuck in your abdomen. When your legs go down, straighten your legs. Do not let your feet touch the ground. At the same time, use your abdomen to control. Do fifteen reps in each group. Repeat three groups, with the middle You can rest for thirty to forty seconds.
4. Lift your waist
Put your hands on your hips and keep your shoulders still. Without moving one foot, lift the knee of the other foot upward, keeping the upper body still, and make a waist-raising movement. After doing one 8-count, switch legs, for a total of 4 8-counts in two groups.
5. Bend over and lift your hips
Spread your feet wider than your shoulders, press your upper body down, lift your hips, stretch your hands forward, and place them lightly on a supporting point. Remember not to hunch over. The next step is to lift the buttocks upward and squeeze the waist muscles.Take turns and do two sets of 4 reps of 8 beats.
6. Floor moves
Support the floor with your palms. The upper body should not be arched or contracted. Instead, the chest should be kept forward so that the entire back appears as a curved line along the buttocks when viewed from behind. Only in this way can the waist muscles be truly exercised. With your feet together, take turns touching the floor from your knees to your thighs.
7. Alternate supine and lying positions
Put your hands behind your neck, bend your legs, and then kick out one leg alternately. Note that there should be a certain distance between the kicked out leg and the ground, but not too high, and the foot should not touch the ground, and then the other side. The elbow on one side and the knee joint of the bent leg on the other side should be as close as possible, and at the same time, use the side abdominal muscles to control it. Push each leg at least fifteen times, for a total of three groups.
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