How do girls practice vest?

Some men who want to make themselves more manly pay more attention to exercise in their daily lives, hoping to have perfect eight-pack abs and let their male hormones overflow. In fact, some women now often do some fitness exercises to make a beautiful vest appear on their abdomen. There are some women who quickly gain a lot of likes because of their abs. So, how should women practice vests?

1. Prepare a chair without rollers, 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 lean your upper body back slightly (using a chair without rollers is to avoid injury caused by imbalance during subsequent movements).

2. After tightening your abdomen, put your feet together, bend your knees and lift them to at least the same height as the chair surface, then put your feet down on the ground. Lift and lower them back and forth 10 to 12 times as one round, and do 3 rounds in total. Tip: You can lean your back slightly against the chair while doing this exercise to save effort. This movement can also strengthen your abdominal muscles.

3. Hold your hands tightly 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 abdomen and stay for 30 seconds. This movement can exercise the muscles of your arms, abdomen and lower body.

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

4. 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 balance, keep your feet together, tighten your abdomen, and straighten your upper body.

5. 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.

If you want to have a beautiful belly, you might as well try the five methods introduced above. As long as you can persist, and add some dietary adjustments, eat more fruits and vegetables, eat less fat, etc., generally in one or two months your belly will become very beautiful, and you can also reduce the fat in your body and shape your body successfully.