How do girls train their abs?

The vest line is a body shape that many women want to have nowadays. It is also a very good-looking body shape. It got its name because its shape resembles a vest. It is the best-looking shape of the abdomen, but it requires long-term and hard practice in normal times. For women, in order to have such a body shape, we must pay attention to the choice of our own exercise methods, especially according to our own body shape. How can girls train to get a vest line? Let’s take a look.

1. Stand up with your belly curled up

Lie flat on your back with your calves at 90 degrees and your legs flat on the ground. Starting from your shoulders, use the strength of your abdominal muscles to slowly lift your upper body, and pause at the point where your abdominal muscles feel the most uncomfortable. Lower it slowly, also using the strength of your abdominal muscles to lower it in a controlled manner, and don't let your shoulders touch the ground.

Coordinate with breathing and control the speed at a constant level. For beginners, you can do 3 sets of 10. After you have a certain foundation, you can do 20 to 50 in one set, and then do 3 to 5 sets as needed.

2. Seated weight-bearing rotation

Sit in a chair with your lower back straight, either with your hands or with weights, and rotate your body quickly and in a controlled manner. Keep your abdominal and back muscles engaged for one minute. Pay attention to the left and right balance of your body and do not turn loosely in pursuit of speed.

3. Supine Leg Raise

Lie flat on your back with your back flat on the ground. Keep your abdominal muscles tight, especially below your belly button. Stretch your legs straight and move them up and down slowly at a constant speed. When lowering your legs, do not let them touch the ground. Pay attention to using the strength of your abdomen rather than your body's inertia. Do 10 to 15 sets, 3 sets or increase the number of sets according to your own situation.

4. Lie on your back and touch your toes

Lie flat on the ground, stretch your legs and lift them perpendicular to the ground, keep your legs still, use the strength of your abdominal muscles to tighten and move your body upward, touch your toes with your hands, use the strength of your abdomen and shoulders to move upward, hold for 50 seconds, and repeat 2 to 3 sets.

Through the above introduction, we now know how girls can train their abs. This is also an abdominal exercise. When training, we must not only pay attention to the standardization of the movements, but also pay attention to the intensity and quantity. Especially when exercising, we must also pay attention to the usual diet conditioning and not eat fatty foods.