Both men and women are very concerned about their bodies, so many people will train and exercise to make their bodies better and more perfect. The vest line is a feature of a good figure, so many girls want to have it. Of course, having a vest line can make women more beautiful. So, how can women practice waistline if they have fat on their abdomen? Let’s take a look!
1. 90-degree static pressure training
Lie on your back, bend your knees and hips at 90 degrees, and place your palms on your knees to prepare. Take a deep breath, and when you exhale, tighten your abdomen and push your hands up with your thighs, keeping your back on the ground (note: your legs cannot move). Hold for 5 seconds, then relax and repeat for 3-10 sets.
2. Lying flat and moonwalk
Lie flat on the yoga mat, lift your back slightly, and do a cross step with your legs in the air, just like ballet. Remember to keep your legs straight. The action lasts 45 seconds, and it is recommended to do 50-60 groups each time.
3. Weight-bearing sit-ups
Lie on your back with your hands and legs raised. Hold dumbbells (mineral water bottles filled with water) in both hands, curl your abdomen, bend your legs at 90°, and stretch your hands forward to touch your toes. This method is especially the best way to practice the vest line, but you must remember to follow the rules.
4. Bend your legs and tighten your abdomen
This bent-leg abdominal tightening method exercises the lower abdominal muscles. First, keep your upper body still, place your hands on both sides of your body, bend your back legs and retract 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 it. Do fifteen reps in each group and repeat for three groups. You can rest for thirty to forty seconds in between.
5. Squat + abdominal twist
Open your legs as wide as your shoulders, hold dumbbells (mineral water bottles filled with water) in both hands, and place your hands on your chest. Squat down deeply. When you stand up, twist your body to the left and bring your right knee close to your chest. Repeat the squat, twisting the body to the left when rising, raising the left knee close to the chest.
6. U-shaped boat
Lie on your back with your feet bent and flat on the ground. Use your elbows to support your upper body (your back should remain off the ground) and prepare with your palms facing down. Tighten your abdomen and raise your legs to a 90-degree angle. Slowly move your legs to the left (buttocks should remain on the ground), then slowly lower your legs, and then raise them again, as if you are drawing with your knees. The feeling of a letter U. 20 reps on each side, alternating repetitions.
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