Exercise skill

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1 trick: lie flat, lift your legs and reduce your abdomen.

Abdominal muscles

: Lie flat on your back, protect the coccygeal vertebra under your hips with the palms of your hands down, and lift your feet straight together. In this process, the height of the foot does not exceed 45 degrees, and it remains suspended. .

Step 2: Stretch the abdomen vigorously to strengthen the muscle group: hold your head up and chest out, and let your hand shaft cross your knees; bend your knees in a sit-up position, but your feet are off the ground, and let your right hand shaft gently touch your left knee, and then do it once. In this process, not only the upper body makes a rotation change, but also the knees touch the hand shaft in turn.

The third measure: oblique twisting and abdomen.

Oblique abdomen: do sit-ups and put your feet obliquely. You need to turn your folded feet to the left or right and do sit-ups in this position. After a few times, it's time to change sides.

The fourth measure: swing left and right, bend your knees and abdomen.

Swing left and right, bend your knees and abdomen: straighten your legs and touch your toes with your fingertips: lift your feet together vertically, lift your upper body with your abdomen, and touch your toes with your fingertips at the same time, then lie flat immediately and continue.

Step 5: Abdominal chakra

The legs are bent into a triangle, and the upper body forms a 45-degree angle with the ground. Twist the abdominal muscles left and right. The action lasts for 45 seconds. It is recommended to do 50-60 groups at a time.

The sixth measure: sitting posture and weight-bearing rotation

Sit in a chair, keep your lower back straight, and your body can turn around quickly in a controlled way, whether you are unarmed or carrying a load. Keep the abdominal muscles and back muscles hard for one minute, pay attention to the balance between the left and right, and don't turn loosely for the sake of speed.

Exercise steps

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Waist exercise

Keep your feet shoulder-width apart, and then put your hands straight at your sides. The right hand bends down to touch the left palm, and the left hand bends down to touch the right palm. Stay 1-2 seconds when bending, and do it five times on each side before changing sides.

Atlas of vest line (7 sheets)

Tip: After exercise, you can cooperate with proper massage to increase skin temperature, consume energy, promote blood circulation, and let excess water be excreted.

Jessica Alba was once rated as "the sexiest woman" and "the most perfect face", and she is a model of hot mom. After giving birth to two daughters, she recovered quickly and the vest line was extremely sexy.

Beautify the side waist

Feet apart, shoulder width apart. Keep your back straight, then bend your upper body sideways and stay still, then return to your original posture and face in the other direction.

Strong waist

Prepare a chair, put your left leg first, then bend it straight to the side of the chair, and then the fat between the waist and back will be pulled out. Do 10 on both sides and switch sides. But you can't touch the ground, and your other foot bends upward. The higher the better, practice repeatedly and insist on doing it 20 times a day.

Abdominal muscle exercise

Step 1: Lie flat on the bed or floor, and then lift one leg at 90 degrees to the floor.

Step 2: move the lifted leg in the opposite direction until it is 20 cm off the ground.

Enhance the graceful lines of the abdomen

Step 1: Step forward with one foot in one breath, and then stretch your thighs as parallel as possible to the ground.

Step 2: Then put your hands back, lean on your ears, and pull your upper body back. Then it was still for three seconds. [ 1]

How to practice vest line at home

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Female friends always care about their figure, and can't stand the fact that their calves are too thick and their thighs are too thick, especially the excess fat in their abdomen. Those female friends with vest lines are always jealous, so how to exercise vest lines at home? Let's take a look at the exercise method of vest line. [2]

Vest line exercise 1: Prepare a chair without rollers. People sit in front of the chair 1/3, put their hands on both sides of the chair surface to keep balance, put their feet together, tighten their abdomen, and lean back slightly (chairs without rollers are used to avoid being unbalanced and injured when doing subsequent actions).

Method 2 of vest line exercise: after tightening the abdomen, put your feet together, bend your knees to at least the same height as the chair surface, then put down your feet and step on the ground, and do it back and forth 10- 12 1 circle, * * for 3 circles. Tip: In the process of doing it, you can lean your back slightly on the back of the chair, which will save effort. This action can exercise the strength of abdominal muscles.

Method 4 of vest line exercise: prepare a chair without rollers. People sit in front of the chair 1/3, put their hands on both sides of the chair to keep balance, put their feet together, tighten their abdomen and straighten their upper body.

Method 5 of vest line exercise: bend your right foot and keep it straight, then lift your left foot and straighten it, just like riding a bicycle. In the process of doing it, the back leans back slightly but does not arch the back. Two feet alternately do 10- 12 for 1 round, and do 3 rounds. This action can train abdominal muscle strength.