Many people still know a lot about the vest line. How to practice the vest line is actually a lot of movements. Some of these movements are suitable for boys and some are suitable for girls. Some people still know how boys practice vest line. So, how do boys practice vest line? You can use these operations. Let's take a look!

Abdominal yoga

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. 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.

Touch the ground with your toes.

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.

Alternate supine

The main exercise area of supine alternate 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.