Tutorial on how to get a vest line for girls

The vest line is the muscle line located in the abdomen, which is also what many girls want to obtain through fitness. Compared with girls without vest lines, having vest lines can make girls look healthier and more energetic. If you want to train your abs, you need to master certain methods, and there are four methods to train your abs: abdominal breathing, toe touching the ground, alternating supine method, and leg flexion and abdominal contraction.

The first method: abdominal breathing

Abdominal breathing is to let your belly expand when you inhale, and let your belly contract when you exhale. For friends who practice yoga or voice training, this is the most basic training. The benefit of abdominal breathing is that it helps stimulate gastrointestinal motility, which can promote the excretion of waste in the body and thus smooth the airflow.

When we walk or stand at ordinary times, as long as we tighten our abdomen and cooperate with abdominal breathing, we can make the lower abdominal muscles become firm and achieve our goal of thin belly. You may not be used to it at first, so be sure to persevere.

The second move: toe touch method

First lie flat on your back. Bend your thighs to a 90-degree angle, with your calves parallel to the ground. Both hands should be placed naturally and flat on both sides of the body with palms facing down. Your upper body should be tense and your back should be pressed against the floor.

Then lower your left leg in two steps, moving only from the hip and letting your toes lunge down without actually touching the ground. Then exhale, return your legs to the starting position in two steps, and then do the same movement with your right leg. Repeat this movement alternating between legs, twelve times for each leg.

The third trick: supine alternation method

The main part trained by this supine alternating method is the side abdominal muscles.

First, place your hands behind your neck and bend your legs. Then, push out with 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. Then, push out with the other side. The elbow on one side and the knee joint of the other bent leg should be as close as possible, and at the same time, use the side abdominal muscles to control it. Each leg should be pushed at least fifteen times, for a total of three sets.

The fourth move: Leg bending and abdominal contraction

This leg curling and abdominal contraction method exercises the lower abdominal muscles.

First, keep your upper body still and place your hands on both sides of your body. Then bend your legs and tighten your abdomen. When your legs go down, straighten your legs and do not touch your feet to the ground. At the same time, use your abdomen to control. Do fifteen in each set. Repeat three sets. You can rest for thirty to forty seconds in between.