1. Abdominal breathing makes the abdomen bulge when inhaling and tighten when exhaling, which helps to stimulate gastrointestinal peristalsis and promote the discharge of waste in the body, thus making the air flow smooth. When walking or standing at ordinary times, as long as the abdomen is reduced by force and combined with abdominal breathing, the muscles of the lower abdomen can be tightened to achieve the purpose of slimming the lower abdomen. 22. Stretch your legs on the ground and prepare a yoga mat. The forearm is supported on the ground, so that the forearm and the upper arm are at 90 degrees, the toes are on the ground, the body is in a straight line, the hips are slightly raised, and the abdomen is tightened, and it stays for 3 seconds (the yoga mat can avoid arm injury). Touch the ground with your left toe, lift your right foot, stay for 5 seconds, and then change your feet to do the same thing. 1 round Repeat the above two steps 12- 15 for 3 rounds. This set of movements can train the muscle strength of the abdomen, back and buttocks. 33. The toes touch the ground and lie flat, so that the thighs are bent at a right angle of 90 degrees and the calves are parallel to the ground. Put your hands on your sides naturally, palms down. At this time, the whole body is tight and the back is close to the floor. Then lower the left leg in two steps, starting from the hip, and the toes rush down to the ground, but the toes can't really land. Then exhale, return the leg to the starting position in two steps, and then change the right leg to do the same action. Repeat this action with your legs alternately, and do it twelve times on each leg. 44. The main part of supine alternate supine alternate exercise is the lateral abdominal muscles. Put your hands behind your neck, bend your legs, and then push out one leg alternately. Note that the kicked leg has a certain distance from the ground, but not too high, so that the foot does not touch the ground, and then the other side. One elbow should be as close as possible to the knee joint of the other leg and controlled by the lateral abdominal muscles. Push each leg at least fifteen times and divide it into three groups. 55. Sit in a chair and lift your legs. Prepare a chair without rollers. People sit in front of the chair 1/3, keep their hands on both sides of the chair surface to keep balance, put their feet together, tighten their abdomen, and lean back slightly. After tightening abdominal training, put your feet together and 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 10- 12 1 round, * * for 3 rounds. The purpose of using a chair without rollers is to avoid imbalance and injury when doing subsequent actions. 66. Press your arms tightly against the chair and put your forearms on the chair surface. The upper arm and forearm are at 90 degrees, and the feet are shoulder-width apart, so that the toes touch the ground. Clamp the buttocks and abdomen at the same time for 30 seconds. This action can exercise the muscle strength of your arms, abdomen and lower body. Don't bend over and put all your strength on your hips during the process, so as not to hurt your arm support. 77. Abdominal Yoga Sit on the floor with your back straight, your knees bent, your feet flat on the ground, and your hands gently hold the back of your thighs. Inhale, stand on tiptoe, keep your back and spine upright, and move your center of gravity back slightly. Exhale, straighten your left knee, stretch your toes upward, feel the tension of the muscles behind your thighs, and stay for 3 ~ 5 breaths. Sit on the floor with your back straight, your legs and knees bent, your feet flat on the ground, and your hands gently hold the back of your thighs. Keep your feet shoulder width apart, put your hands together on your chest, hold your chest and abdomen, relax your shoulders and get ready to inhale. Keep your lower body still, exhale and turn right slowly, and feel the strength of waist and abdomen rotation. Slowly straighten your upper body, exhale and turn left. When doing the action, keep your body balanced, with your pelvis facing straight ahead and your knees still. Don't turn the pelvis with your knees when turning. Avoid leaning forward when the legs are straight, and those with tight muscles at the back of thighs can bend their knees appropriately. 88. Bend your knees and lift your feet to 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. Bend your right foot, keep your left foot straight, then lift your left foot and straighten it, just like riding a bicycle. In the process of doing it, the back is slightly tilted but not arched. You can train abdominal muscle strength by alternately doing 10- 12 1 round and * * doing 3 rounds. 99. Exercise the lower abdominal muscles by bending the legs and abdomen. Keep your upper body still, put your hands on your sides and bend your legs back to your abdomen. When your legs are down, your legs are straight and your feet don't touch the ground. At the same time, use the abdomen to control. Do fifteen in each group, repeat three groups, and you can rest for 30 to 40 seconds. 10 10. Lie on your side and tuck in your abdomen. Keep your right forearm on the ground. The upper arm and forearm are at 90 degrees. Get your upper body and lower body off the ground at the same time. Hold your left hand in the air for 15-20 seconds. Do the same thing on the other side. This set of movements can exercise muscle strength inside and outside the abdomen. Note: How do women practice vest line? The above is a summary. Do you know how to practice vest line? The above explanation has been very careful, so don't rush to practice. But keep practicing, and you can have it after practicing for more than 2-3 months.