What are the effective methods for women to train their vest lines?

As a woman, every one dreams of having a devilish figure, especially having a six-pack, which is even more enviable. However, not everyone has time to go to the gym to exercise. In fact, if you want to have a charming vest line, you can also train it in your life. As long as you exercise every day and persist in it, it is possible to easily train a vest line. Now let’s talk about some effective ways to train a vest line.

1. Abdominal breathing

When you inhale, let your belly expand, and when you exhale, let your belly tighten. This will help stimulate gastrointestinal motility, promote the excretion of waste in the body, and thus smooth the airflow. When walking or standing, as long as you tighten your abdomen and do abdominal breathing, you can tighten your abdominal muscles and achieve your goal of having a thin abdomen.

2. Push your legs up and stretch them

Prepare a yoga mat, support yourself with your forearms, make your forearms and upper arms at 90 degrees, touch the ground with your toes, keep your body in a straight line, lift your hips slightly, tighten your abdomen, and stay for 3 seconds (the yoga mat can prevent arm injuries).

Keep your left toe touching the ground, lift your right foot up, stay for 5 seconds, then change feet and do the same movement. Repeat the above two steps 12-15 times as one round, and do 3 rounds in total. This set of movements can train the muscles of the abdomen, back, and buttocks.

3. Toe touch the ground

Lie flat on your back with your thighs bent at a 90-degree angle and your calves parallel to the ground. Place your hands naturally on both sides of your body with your palms facing down. At this time, your whole body is tense and your back is close to 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.

4. Alternate supine position

The main area trained by the supine alternating method is the lateral abdominal muscles. Place your hands behind your neck, bend your legs, and 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 do 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.

5. Lift your legs while sitting on a chair

Prepare a chair without wheels, sit in the front 1/3 of the chair, place your hands on both sides of the chair to keep your body balanced, keep your feet together, tighten your abdomen, and lean your upper body slightly back.

After tightening your abdomen, put your feet together, bend your knees and raise them to at least the same height as the chair surface, then put your feet down on the ground. Raise and lower them back and forth 10 to 12 times as one round, and do 3 rounds in total.

The purpose of using a chair without wheels is to avoid injuries caused by imbalance when doing subsequent movements.

6. Arm Press Chair

Clench your hands and place your forearms on the chair, with your upper arms and forearms at 90 degrees. Spread your feet shoulder-width apart with your toes touching the ground. At the same time, squeeze your hips and tighten your abdomen, and stay for 30 seconds. This movement can exercise the muscles of your arms, abdomen and lower body.

Do not hunch your back or put all your strength on your hips while doing this exercise to avoid getting injured by supporting your arms.

7. Abdominal Yoga

Sit on the floor with your back straight, your knees bent, your feet flat on the ground, and your hands gently hugging the back of your thighs.

Inhale, stand on tiptoe, keep your back and spine upright and extended, and move your center of gravity slightly backward. Exhale, straighten your left knee, extend your toes upward, feel the tightening of the muscles on the back of your thigh, and stay for 3 to 5 breaths.

Sit on the floor with your back straight, your knees bent, your feet flat on the ground, and your hands gently hugging the back of your thighs.

Open your feet to shoulder width, put your hands together in front of your chest, straighten your chest and abdomen, relax your shoulders, and inhale to get ready.

Keep your lower body still, exhale and slowly turn right, feeling the power of the rotation in your waist and abdomen. Slowly straighten your upper body, exhale and turn left.

When doing the exercise, keep your body balanced, your pelvis facing forward, your knees not moving, and your pelvis not rotating with your knees when you turn your body. Avoid leaning forward with your legs straight. People with excessive tightness in the posterior thigh muscles can bend their knees appropriately.

8. Bend your knees and lift your feet

Prepare a chair without wheels, sit in the front 1/3 of the chair, put your hands on both sides of the chair to keep your body balanced, keep your feet together, tighten your abdomen, and straighten your upper body.

Bend your knee and lift your right foot while keeping your left foot straight. Then lift your left foot and keep your right foot straight, just like riding a bicycle. During this process, slightly tilt your back backward but do not arch your back. Alternate your feet back and forth 10-12 times as one round. Do 3 rounds in total. This movement can train your abdominal muscles.

9. Bend your legs and tighten your abdomen

The bent-leg abdominal exercise exercises the lower abdominal muscles. Keep your upper body still and place your hands on both sides of your body. Bend your legs back and tighten your abdomen. When your legs go down, straighten them 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.

10. Side-lying abdominal contraction

Keep your right forearm on the ground, with your upper arm and forearm at 90 degrees, lift your upper and lower body off the ground at the same time, raise your left hand toward the sky, stay for 15-20 seconds, then switch sides and do the same movements. This set of movements can exercise the internal and external muscle strength of crunches.