Where is the vest line for girls and how to exercise it

A boy’s sexiness lies in his abdominal muscles, while a girl’s sexiness lies in her waistline. The highest level of a flat abdomen is the vest line. Today, the editor will teach you six tricks to get a vest line and give you a perfectly flat abdomen. Many people envy Yuan Shanshan’s figure. Everyone knows that Yuan Shanshan got her abs in just one month. So how did she get her abs? Do you want to have it too? Let’s take a look together.

Do you know what a vest line is? The vest line is actually the two muscle lines on both sides of a girl’s belly button. They are concave like wearing a vest, so they are called "vest lines". Nowadays, many female stars and influencers are training their abs, creating a new trend of beautiful abdomen.

In the past, many women were afraid of building muscles, but now the trend has changed. It is not enough to just have a small waist. A "waistline" is the symbol of beauty and sexiness. As the mermaid line on the abdomen becomes popular among male stars, female stars are also starting a "waistline" craze. The vest line is actually two upright muscle lines on both sides of our belly button, which are the connecting lines of the outer edges of the "rectus abdominis". Because these two muscle lines look like a vest, they are called "vest lines".

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. Supine Leg Raise

Lie flat on your back with your back flat on the ground. Keep your abdominal muscles tight, especially below your belly button. Stretch your legs straight and move them up and down slowly at a constant speed. When lowering your legs, do not let them touch the ground. Pay attention to using the strength of your abdomen rather than your body's inertia. Do 10 to 15 sets, 3 sets or increase the number of sets according to your own situation.

4. Lie on your back and touch your toes

Lie flat on the ground, stretch your legs and lift them perpendicular to the ground, keep your legs still, use the strength of your abdominal muscles to tighten and move your body upward, touch your toes with your hands, use the strength of your abdomen and shoulders to move upward, hold for 50 seconds, and repeat 2 to 3 sets.

5. 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.

6. 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.

Keep practicing the 6 movements introduced above, exercise every day, and persist for one or two months, you will see the results, and creating a six-pack is no longer a dream.

In fact, getting a six-pack is not as difficult as you think. The key lies in body fat percentage and the control of subcutaneous fat. Experts say that if girls want to get a six-pack, they should keep their body fat percentage at 20%. However, some young people have a low body fat percentage, but their abdominal muscles and six-pack are not visible. This is probably because they sit for a long time and do little exercise, resulting in a high body fat percentage, thickened subcutaneous fat, and insufficient muscle mass.

Experts suggest starting with three times of moderate-intensity aerobic exercise a week to lower your body fat percentage and reduce the thickness of subcutaneous fat, and then combine it with local muscle sculpting exercises to strengthen your abdominal muscles. The editor reminds everyone not to do weight training and sit-ups crazily! If the movements are incorrect, not only will you not be able to lose weight at the waist correctly, but it will also cause muscle injuries.