Boys' vest line

1. Abdominal breathing

When you inhale, let your belly expand, and when you exhale, let your belly tighten. This will help stimulate gastrointestinal motility, promote the excretion of waste in the body, and thus smooth the airflow. When walking or standing, as long as you tighten your abdomen and do abdominal breathing, you can tighten your abdominal muscles and achieve your goal of having a thin abdomen.

2. Abdominal Yoga

Sit on the floor with your back straight, your knees bent, your feet flat on the ground, and your hands gently hugging the back of your thighs.

Inhale, stand on tiptoe, keep your back and spine upright and extended, and move your center of gravity slightly backward. Exhale, straighten your left knee, extend your toes upward, feel the tightening of the muscles on the back of your thigh, and stay for 3 to 5 breaths.

3. Toes touching the ground

Lie flat on your back with your thighs bent at a 90-degree angle and your calves parallel to the ground. Place your hands naturally on both sides of your body with your palms facing down. At this time, your whole body is tense and your back is close to the floor.

Then lower your left leg in two steps, moving only from the hip and letting your toes lunge down without actually touching the ground. Then exhale, return your legs to the starting position in two steps, and then do the same movement with your right leg. Repeat this movement alternating between legs, twelve times for each leg.

4. Alternate supine position

The main area trained by the supine alternating method is the lateral abdominal muscles. Place your hands behind your neck, bend your legs, and then push out with one leg alternately. Note that there should be a certain distance between the kicked-out leg and the ground, but not too high, and the foot should not touch the ground. Then do the other side. The elbow on one side and the knee joint of the other bent leg should be as close as possible, and at the same time, use the side abdominal muscles to control it. Each leg should be pushed at least fifteen times, for a total of three sets.

5. Bend your knees and lift your feet

Prepare a chair without wheels, sit in the front 1/3 of the chair, put your hands on both sides of the chair to keep your body balanced, keep your feet together, tighten your abdomen, and straighten your upper body.

Bend your knee and lift your right foot while keeping your left foot straight. Then lift your left foot and keep your right foot straight, just like riding a bicycle. During this process, slightly tilt your back backward but do not arch your back. Alternate your feet back and forth 10-12 times as one round. Do 3 rounds in total. This movement can train your abdominal muscles.

6. Bend your legs and tighten your abdomen

The bent-leg abdominal exercise exercises the lower abdominal muscles. Keep your upper body still and place your hands on both sides of your body. Bend your legs back and tighten your abdomen. When your legs go down, straighten them and do not touch your feet to the ground. At the same time, use your abdomen to control. Do fifteen in each set. Repeat three sets. You can rest for thirty to forty seconds in between.