The vest line is the highest realm of flat abdomen. There is no fat belly and muscle lines, but there are two upright muscle lines on both sides of the navel, which look like a vest, so it is called vest line. The era of thin waist has passed, and vest line is king!

Abdominal muscle training, in fact, the key is not how many times it is repeated, but the correctness of the action. Too many times will burden the spine and ligaments. It is best to do 10 minutes and rest for 3 minutes, which is the secret of exercising abdominal elasticity.

Lie flat and lift your legs to reduce recovery. Lie flat on the ground, palms up, on both sides of your head, feet together, slowly straighten and lift, keeping your feet suspended at an angle of no more than 60 degrees.

Abdominal force, strengthen muscle groups. Move your head forward and up slowly so that your elbow touches your knee.

Oblique torsion and abdominal contraction. To do sit-ups with your feet tilted, you need to turn your flexed feet to the left or right.

Swing left and right, bend your knees and abdomen.

This movement includes floor movements, side sticks, and knee lifts, which can be practiced in the mm office chair in the office.

Reverse crimping can be divided into two types. The first is to lie on the ground in a sit-up position with your knees bent, hold the back of your head with your hands, and then support your body with abdominal strength. The second type keeps the upper body lying flat, hands on the ground, feet bent and knees suspended, crossed together, and hips leave the ground at this time; These two formulas can help to eliminate fat in the upper abdomen and lower abdomen respectively.

Sidebar movement is more difficult. On the floor, the body is completely on the same side, and the ground is supported by one forearm. Put the other hand on your waist, put your feet together, support the ground with your calves, and hang other parts of your body. Then do the same for the other side.

Chair knees are very suitable for office workers to take a short break at work. First of all, choose a non-rolling wheelchair, with your hips sitting in the middle of the chair and your upper body leaning back slightly. Grasp the support of the chair with both hands, put your feet together, bend your knees up and down, and keep your knees bent between ups and downs, which can help the abdominal lines to be flat.

Reminder: Long-term sedentary office workers usually have high body fat rate and fat hypertrophy under the skin. If you want to practice mermaid line and vest line, remember to lose fat first! The body fat rate of men should be controlled at 15% and that of women at 20%. With the above mermaid line training method, you can boldly wear swimsuits in summer!