How should I train my waistline?

As we all know, the vest line is the highest level of a flat abdomen. It is not only a abdomen without fat, but also has muscle lines. The two upright muscle lines on both sides of the belly button look very much like a vest, so they are called vest lines. The vest line is called sexy by many people, and it proves that you can exercise more healthily and effectively, so it is sought after by many people. In fact, if you want to practice the vest line, you only need to master the method to do it.

How to train your vest line?

The first type of people: have fat in the waist and abdomen, need to reduce fat and reshape

If you want to lose fat and shape your body, the best way is of course to control your diet + aerobic exercise + strength training. The overall method of strength training will be introduced in detail in the following category of people, so here we will briefly talk about diet control and aerobic exercise.

Controlling your diet does not mean dieting. It is recommended to control it appropriately and pay attention to some small details in daily life. For example, do not eat high-calorie foods, eat three meals a day at regular times and in regular amounts, eat a rich and balanced breakfast, eat until you are 80% full for lunch, eat 60% to 70% full for dinner, go to bed early and get up early, and form a healthy lifestyle.

It is best to do aerobic exercise 2-3 times a week, each time for more than 30 minutes. You can choose activities such as jogging, mountain climbing, playing ball, swimming, etc. The key is to stick to it for a long time and change the exercise method every once in a while.

The second type of people: those who want to shape their body without a thick waist

Option 1: Correct exercise is the key to success

Prepare a set of your favorite sportswear and a pair of comfortable sports shoes, which can better help you exercise. Save a picture of a toned vest line, and then move in this direction!

The key to getting a vest line is to have a low body fat content, especially the fat content in the abdomen must be reduced first. When the body fat percentage is lower than 20%, the vest line will appear! It is recommended to do moderate-intensity aerobic exercise at least three times a week to first reduce the thickness of subcutaneous fat, and then cooperate with local muscle sculpting exercises to strengthen the abdominal muscle lines.

How to train your vest line

Stand on the ground with your feet, turn sideways and bend your feet slightly. Lift your right foot to the right, bend your heel toward your buttocks, and place your heel on your buttocks. Press the instep of your right foot with your right hand and support your right thigh with your left hand. Bend your body slightly to the side, keep your left foot standing, tighten your leg and abdominal muscles, and turn your upper body slightly to the right. Feel the tension in your body muscles, hold for about 10 to 20 breaths, and then repeat the action again.

How to train your waistline

Stretch your palms up and fingertips backward and upward, stretch your arms backward, leading your upper body, then waist, hips, and legs, until your hands are straight and supported on the ground. Feel your waist, hips, and legs stretching. If you don't have enough strength or flexibility at first, you can lie on the ground and slowly use your waist to support your whole body, step by step, to avoid muscle strain and injury due to lack of strength.

How to train the vest line

Stand on the ground with your feet slightly apart, inhale, put your hands forward, slowly bend your waist, place your palms facing down on the ground, stretch your feet as much as possible, look directly at the ground, and feel the stretch in your waist and legs.

How to train your vest line

Stand up straight with your feet, hold your waist with both hands, take a big step forward with your left foot to the right, cross your left and right feet, straighten your back, tighten your hips, inhale, bend your feet, with your right foot below and your left foot above, keep the sole of your left foot completely on the ground, and the heel of your right foot slightly raised. Look straight ahead and breathe naturally. Hold this movement for about 10 to 20 breaths, then switch to the other foot and repeat.

How to train your vest line

Kneel on the ground with your feet slightly apart, stretch your arms forward with your fingertips forward, move your right knee slightly forward, touch the ground with your toes, inhale to sink your waist and lift your hips. The action can be repeated several times, and then switch to the other foot and repeat the action.

How to train your waistline

Lie facedown on the ground with your toes pointed at the ground and your hands supported on your chest. Lift your body off the ground. Inhale and stretch your left fingertips to the left. Use your waist and abdomen to turn your lower body slightly to the left in the air. Keep breathing naturally. You can hold the movement for about 10 to 20 breaths, then repeat on the other side.

How to train your vest line

Lie on the ground with your body relaxed, place a thick towel on top of your head, turn your hands over and support them on both sides of your head, straighten the insteps of your feet, use your waist, abdomen and leg muscles to lift your lower body up into the air, place the towel on top of your head and keep your head still.

How to train your waistline

This movement is quite difficult, and it is not recommended for people with bad cervical spine. Be careful to keep your spine safe while doing this. Relax your body and lie on your side on the ground with your feet crossed. Stretch your right hand out and support it on the ground. Straighten your whole body into a triangle shape. Stretch your left hand upward as well. Tighten the muscles of your buttocks and abdomen. You can repeat the movements on the other side.

How to train your waistline

Lie on the ground with your body relaxed, place your palms on the ground above your head, straighten your legs, tighten your waist muscles, inhale, lift your legs, and lift your hips slightly off the ground. Keep breathing naturally and hold the movement for about 10 to 20 breaths.

So there are many ways to practice vest line, but the most important thing is to persist. Any exercise will be effective as long as you persist, but you can't be impatient for success. Many people think that vest line can be trained overnight, so they give up if they don’t see the effect for a while. This is the biggest misunderstanding!