Practice sexy vest line in seven days
Majia line challenge plan
The first day of the challenge
Right-angle abdominal roll
3 groups, 16 times
Bend your knees and kick your legs, and your thighs are at 90 degrees to the ground.
Put your hands on your ears, exhale upward, squeeze your abdomen, and inhale downward.
Reverse abdominal roll
3 groups, 16 times
Tamp the ground with your hands, stick your waist firmly and bend your legs.
Exhale, pat up, press the abdomen, and inhale down.
Bend your legs at both ends.
The third group, 20 times
Lift your legs and bend your knees, and your thighs are at 90 degrees to the earth star.
Put your hands on your ears, exhale upward, squeeze your abdomen, and inhale downward.
Majia line challenge plan
Challenge the next day
Embrace one's knees and abdomen
The third group, 20 times
Raise your hands horizontally, exhale, and press your knees against your chest to squeeze your abdomen.
It is better to open slowly than to reduce.
Rigid worm type
The third group, 20 times
Keep your arms straight, bend your knees and lift your legs 90 degrees, and stick your waist firmly.
Exhale the hands and feet of the opposite side to extend to the far end, and exhale drowsily.
Platform entry
3 groups 30
Arm support, arm vertical to the ground, tighten the abdomen and buttocks.
Keep breathing at a constant speed and stay still.
Majia line challenge plan
Challenge the third day
One leg starts alternately at both ends.
The third group, 20 times
Raise your arms above your head, tuck in your abdomen and exhale.
Lift your hands and one leg, inhale and slowly restore.
V abdomen
The third group, 20 times
Lean back, double support at the back of your body, and straighten your legs.
Exhale abdominal force to treat the leg close to the chest, and slowly inhale to recover.
V. Support
3 groups 30
Tighten the abdomen, and the calf is almost parallel to the ground.
Put your hands on your legs, keep breathing at a constant speed and stay still.
Majia line challenge plan
Challenge the fourth day
Knee touching and abdomen rolling
4 groups, 12 times
Spread your legs slightly, put your hands on your legs, and exhale in your abdomen.
Lift your shoulders off the ground, touch your knees with your hands, and slowly inhale to recover.
Russian distortion
4 groups, 20 times
Bend your knees and lift your legs, pat your feet off the ground and arch your upper back slightly.
Turn the upper body, touch the ground with both hands, exhale once and twist once.
Side support
4 groups 205/ side
Hold the forearm, lift up the loose part and tighten the side abdomen.
Keep breathing at a constant speed and stay still.
Majia line challenge plan
Challenge the fifth day
Abdominal rolling
4 groups 16 times
Cover your ears with your hands, keep your feet shoulder-width apart, and exhale upward.
Lift your shoulders off the ground and squeeze your abdomen. Inhale and recover slowly.
Air pedal
4 groups, 20 times
Hands on the ground, legs 30 inches off the ground.
Tighten your waist, stretch your legs alternately, stretch once and breathe once.
Platform entry
4 groups 30
Arm support, arm vertical to the ground, tighten the abdomen and buttocks.
Keep breathing at a constant speed and stay still.
Majia line challenge plan
Challenge the sixth day
Pedal on your back
4 groups, 20 times
Put your hands on your ears and keep your upper body and legs off the ground.
Turn your upper body, with your elbows touching your knees, and breathe once at a time.
Lie on your side and tuck in your abdomen.
4 groups 16 times/side
Put the upper arm on the ear side and the forearm on the front side to compact the ground.
Exhale to lift the upper body off the ground and squeeze the side abdomen, and inhale slowly to recover.
V-confrontation
-4 groups with 30 branches
Keep your back straight, bend your knees and lift your legs, tighten your abdomen and breathe at a constant speed.
Keep your hands and joints against each other and stay still.
Majia line challenge plan
Challenge the seventh day
The belly of Sicily
5 groups, 12 times
Hands locked, arms straight, legs slightly apart.
Exhale, lift your shoulders off the ground and squeeze your abdomen, and slowly inhale to recover.
Scissors legs in sitting position
5 groups, 20 times
Put your hands on the back of your body for support, lift your legs and tighten your abdomen.
Alternate your legs up and down, breathe once, alternate once.
Support side knee lift
5 groups, 20 times
Hands shoulder width apart, lift one leg forward to touch your hands when exhaling.
Inhale and exhale to the other side.