Step 1: Lie on your back on the mat, your legs naturally bend, and your feet are width apart from your hips. Hold your head on one side and straighten your hand at 45 degrees on the other.

Step 2: Exhale, slowly lift the upper body and let the part from the thoracic vertebra to the scapula leave the mat.

Coach's tip: This action focuses on the upper abdomen to reduce the strength of the neck, so the head should be placed on the hands, and the pelvis and knees should remain stable! !

2 Walking in the air (times: left and right legs respectively 10 times)

Step 1: Lie on your back on the mat with your feet together. Put your hands at your sides, palms up.

Step 2: Keep the spine stable and lift your right leg to 90? At the same time, the other leg is pressed to the ground.

Step3: Keep your hips stable, lift your left leg, and your legs are 90? At the same time, put your legs together. After that, keep your left leg still and put down your right leg. Then put down your left leg and go back to step 1.

Coach's tip: This exercise focuses on the lower abdomen. Keep breathing naturally, don't hold your breath. If you feel that your abdominal strength is not enough and your body is shaking too much, you can change the action of raising your straight leg to bend your knees 90? But try not to overuse your arm.

③ Lie on your side and roll your abdomen (times: 20-25 times on each side)

Step 1: Lie on your side on the mat with your feet together and your knees bent 90? Align your feet, hips and shoulders. Put your palms down on the ground.

Step2: Exhale while exerting force on the upper abdomen, driving the body upward, relaxing the neck and slightly supporting the forearm.

Coach's suggestion: tighten the abdomen to the spine, and don't overuse your arms, otherwise you will get twice the result with half the effort! !

How to practice vest line

1, abdominal breathing

Let the abdomen bulge when inhaling and tighten when exhaling, which will help 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.

2. Stretch your legs on the ground

Prepare a yoga mat, with the forearm 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 kept in a straight line, the hips are slightly raised, and the abdomen is tightened, and it stays for 3 seconds (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.

3. Toes touch the ground

Lie flat with your thighs bent at a right angle of 90 degrees and your calves 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.

4, supine alternate

The main exercise area of supine alternating method is lateral abdominal muscle. 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.

5. 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.

6, arm press chair

Hold your hands tightly and put your forearms on the chair surface. The upper arm and forearm are at 90 degrees, feet are shoulder width apart, and toes are on the ground. At the same time, you can hold your hips and abdomen 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.

7. Abdominal yoga

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. 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.

8. Bend your knees and lift your feet

Prepare a chair without rollers. Sit in front of the chair 1/3, put your hands on both sides of the chair to keep your body balanced, put your feet together, tighten your abdomen and straighten your 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.

9. bend your legs and abdomen

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.