How to train your waistline

Many people want to have a vest line, because having a vest line means that a person is healthier and can also make people look better. For this reason, many people want to use certain methods to train their abs. In fact, there are many ways to train your abs. No matter which method you use, you need to persist. Next, I will introduce to you some methods to exercise your waistline!

1. How to train your waistline

Caterpillar crawling:

Main muscles: vest line, mermaid line

Action essentials: Support your body with your hands and feet on the ground. The body is arched. With your body in a C shape, slowly walk forward on your toes toward your hands. Then slowly restore.

Breathing: Exhale when walking, inhale when returning to the starting position, do not hold your breath

Number of action groups: 3 groups are recommended

Number of actions: 20 times per set

Rest time: 1 minute

2. Lift dumbbells with both hands

Action essentials: Hold a dumbbell in each hand, open your legs so that the distance between your legs is twice the width of your shoulders, raise your arms so that your upper arms are parallel to the ground, squat down so that your thighs are parallel to the ground, keep the upper part of your body straight, then bend your body to the side until the elbow on that side can touch the thigh on the same side, then return to an upright position, and do the same action on the other side of your body.

Number of action sets: Do 15 sets each time, with each set consisting of one set on each side.

Number of actions: 20 per set

Rest time: 20 seconds

3. Push-ups and kicks

Action points: Face the mat, place your hands on both sides of your chest, slightly wider than your shoulders, and keep your back straight. Keep your left foot in support position. As you do the bent-arm lean-over movement, bend your right leg inward, bringing your knees as close together as possible, then kick your leg back and up.

Number of action groups: 15-20 groups each time

Number of actions: 20 per set

Rest time: one minute

4. Hip Bridge

Key points of the movement: Lie on your back with your knees bent, push your hips upward, use your shoulders and upper back as one fulcrum, and your feet as another fulcrum, push your hips upward, and lift your lower back and thighs upward as well, until your entire torso is basically in a straight line from shoulders to knees, and is roughly perpendicular to your calves. During the entire process, your feet, shoulders, upper back, and arms should remain still, and your calves should not move actively.

Number of sets: 15-20 reps per set

Number of actions: 20 each time

Rest time: 40 seconds