You can practice vest line by reverse belly rolling. You need to let your body lie flat on the yoga mat and use the strength of your waist and abdomen to lift your hips to 90 degrees from the ground. Lift your hands up at the same time until you can touch your feet, and then repeat this action repeatedly. You can also practice vest line from both ends and transfer from Russia.

1, from both ends

Lie flat on the yoga mat, lift your hips to below your hips and try to be perpendicular to the ground, close to 90? Put your arms flat on your sides and your palms on the ground. After that, keep the hips and the bottom of the hips perpendicular to this point, and then use the strength of the waist and abdomen to repeatedly lift the hips and hips off the ground.

2. Anti-abdominal roll

Lie flat on the yoga mat with your legs together, your hands straight behind your head and your back close to the ground. Then use the strength of the waist and abdomen to raise the hips to 90 degrees with the ground? Lift your hands up at the same time until you can touch your feet, and then repeat this action repeatedly.

3. Russian distortion

Sitting on a yoga mat with your knees bent 30? The upper body leans back slightly, arms around, palms overlapping. After that, use the strength of the waist and abdomen to repeatedly rotate the upper body left and right, and the legs remain motionless.