Abdominal muscle training: Mermaid line "internal and external oblique muscle" training movements

The official scientific name of the mermaid line is the internal and external oblique muscles, which refers to the two V-shaped lines on both sides of the male abdomen close to the top of the pelvis. Leonardo da Vinci first proposed the mermaid line as an indicator of beauty and sexiness in "On Painting".

There are several exercises for the mermaid line's internal and external oblique muscles: upper abdominal sit-ups, lie on your back with your knees bent, hold your chin with your fists to prevent your head from shaking, curl your upper body about 35 to 40 degrees, keep your lower back close to the ground, and move slowly when you return to lying flat. Repeat this movement 15 to 20 times. Lie flat on your back, hold the fixed frame with both hands, bend your knees 90 degrees, use the strength of your lower abdomen to roll up your lower body, let your hips leave the mat, keep the knee joints in a fixed position, and move slowly to return to the preparatory position. Repeat this movement 15 to 20 times.

Lie flat on your back with your knees bent 90 degrees. Place your hands flat on both sides of your body with your feet together. Rotate your body about 45 degrees to one side of your body. Keep the opposite shoulder standing. Hold the ball with both hands above your head. Bend your upper body to one side. Stay for 2-3 seconds until the opposite muscle feels tight. Return to the preparatory position. Do 15 to 20 times in each direction. It is important to note that the movement of the pelvis must be fixed and cannot tilt to the left or right. Lie flat on your back with your legs bent 90 degrees (you can put your feet on the wall or on a chair), place your hands in front of your chest with your palms crossed, curl up your upper body, and use the power of abdominal rotation to lift the opposite upper back off the ground. Keep your lower back against the ground. Repeat 15 to 20 times. Sit flat on the equipment with your chest against the cushion and your thighs clamped tightly around the cushion. Rotate your body to one side, then switch sides and rotate to the other side. Repeat the action 15 to 20 times. Pay special attention to keeping your upper body close to the cushion and not leaving it.

Lie flat on the equipment, hold the handles on both sides of your head with both hands, bend your knees, adjust the weight to an appropriate load, and do body curls, repeating the movement back and forth 15 to 20 times. It should be noted that the body cannot be completely relaxed when lying back. Support your forearms on the mat, with your feet shoulder-width apart, keep your head in a normal position, look level at the mat, feel your abdomen shrinking inward, and maintain the movement for 15 to 20 seconds. Be careful not to lift your hips, and keep your breathing smooth without holding your breath. The location of the mermaid line is the side abdominal muscle area which is difficult to train. Since the line is not as obvious as the abdominal muscles and it is an easy area for fat accumulation, many people not only easily ignore it during training, but also find it difficult to see results. It is recommended to do 30 to 45 minutes of aerobic training before muscle training to allow the body to start burning fat before starting anaerobic muscle training. In addition, you should also supplement protein appropriately after exercise to provide the nutrients needed for muscle growth.