Girls who love fitness know the "vest line". Simply put, the vest line is our rectus abdominis, which is a very key place to help our small belly get in. The rectus abdominis is located on both sides of the midline of the anterior abdominal wall, with one muscle on the left and one muscle on the right. It is a flat strip muscle, which is divided into upper and lower parts. Exercise is divided into upper and lower parts, because most movements can only exercise the upper or lower part of rectus abdominis. Here is to introduce the training method of the rectus abdominis in Pilates that I have practiced, that is, practicing vest line:

First of all, we should carry out breathing training and adopt abdominal breathing. First of all, you must learn to breathe correctly before you can exert your strength.

Here's a trick to exercise your upper abdomen, called Bai Pai:

Step 1: Find a yoga mat and lie flat. After proper breathing training, the knees are raised, the knees are directly above the pelvis, the toes are close together, and the calves are kept parallel to the ground.

Step 2: slowly roll up the upper abdomen. Cross your hands behind your head, exhale from the sternum to drive the trunk to roll up slowly, hold your legs with your hands, pull up your body, and put your hands on your sides. At this time, exhale 5 times and inhale 5 times, and at the same time, use the breath to drive the arm to flap and lie down with your legs. Breathe 5 times 10 times, one hundred times as a group, three to five times a day, lasting for three months.

Here's a trick for the lower abdomen, called "Death Bug".

Step 1: After proper breathing training, bend your knees and lift your feet, prepare to inhale, exhale and gently lower your right foot, just like a stiff bug, 8 to 15 times as a group, and change your left leg after a group;

Step 2: After practicing skillfully on one leg, you can alternately point the left and right legs and inhale when changing legs; Finally, point your legs 8 to 15 times at the same time as a group, and you can do 3 to 5 groups.