How to get a six-pack?

Do you feel envious when you see others showing off their good figures? Especially that attractive vest line. Vest line is everyone's dream, but not everyone has it. In fact, there are many ways to exercise vest line, but the most important thing is to persist. If you can't persist in exercising, then there will be no effect. The editor shares some simple movements with you. If you stick to it for a long time, vest line is not a dream.

1. Stand up with your belly curled up

Lie flat on your back with your calves at 90 degrees and your legs flat on the ground. Starting from your shoulders, use the strength of your abdominal muscles to slowly lift your upper body, and pause at the point where your abdominal muscles feel the most uncomfortable. Lower it slowly, also using the strength of your abdominal muscles to lower it in a controlled manner, and don't let your shoulders touch the ground.

Coordinate with breathing and control the speed at a constant level. For beginners, you can do 3 sets of 10. After you have a certain foundation, you can do 20 to 50 in one set, and then do 3 to 5 sets as needed.

2. Seated weight-bearing rotation

Sit in a chair with your lower back straight, either with your hands or with weights, and rotate your body quickly and in a controlled manner. Keep your abdominal and back muscles engaged for one minute. Pay attention to the left and right balance of your body and do not turn loosely in pursuit of speed.

3. Air bike

Lie flat on your back with your hands placed naturally on both sides of your body and your back pressed against the ground. Stretch one leg forward and pull the other leg toward your body, as if you were taking turns pedaling a bicycle. Keep your straightened legs as close to the ground as possible, and use the strength of your oblique abdominal muscles to tighten your body to the opposite side. Make each movement in place, keep balance on both sides, and maintain a steady speed and coordinated breathing.

If you want to increase the difficulty, you can do this exercise while lying on a bench. In order to maintain balance, the body needs to use more abdominal strength.

4. Push yourself on the ground and step quickly

Tighten your abdomen and step your legs quickly and alternately, as if you were climbing a mountain. Beginners can hold on for 20 to 30 seconds. Those with a certain level of exercise foundation can try to hold on for 1 minute or do 50 to 100 at a time.

Have you learned the four relatively simple methods introduced above? When you first start exercising, you must pay attention to moderation. The first exercise time should not be too long. Exercising too long will cause muscle strain, which has a considerable impact on the body. You should also pay more attention to your diet during weight loss. You should not eat too greasy food to avoid affecting the weight loss effect.