Exercises to train your waistline

Nowadays, with the improvement of people's awareness of fitness, vest line has become a term that people are more and more familiar with. The vest line refers to the muscle lines on a woman's abdomen. If a woman has a vest line, she will not only look good, but also healthy, giving people a feeling of being thin but not weak. Of course, if you want to develop a six-pack, you will need to make some effort and master the correct movements. Below we will introduce in detail the exercises for exercising your waistline.

Boat Pose

First, let's do a simple and easy exercise. First, lie flat on the ground, place your hands on both sides of the body, and stretch your legs. Then, half-upright your upper body and stretch your legs upward so that the upper body and legs are at a 60-degree angle. Breathe evenly and maintain this position for about two minutes. This exercise can tighten your abdomen and slim your buttocks. White-collar workers who sit for a long time may want to try it.

Side Plank

Lie flat on the yoga mat, then support your body with one arm, maintain balance with only one arm and leg, contract your abdomen, breathe evenly, make sure your body does not fall to one side, and stretch your shoulders and spine naturally. This movement can exercise the strength of the forearms and improve the balance of the body.

Legs up

After doing the first two movements, do you feel a little tired? Then let's take a short break and do the leg stretching exercise. Lie flat on the ground, relax your body and mind, stretch your legs upward with force, place your arms casually on both sides of the body, close your eyes and rest for a while.

Full lotus position with hands supported

Okay, after resting, let's do a slightly more difficult exercise. First, sit on the yoga mat, cross your legs together, and make sure your knees are facing outwards. Support your body with your hands, use your arms to push your lower body off the ground, and maintain this position for a few minutes. If you really can't hold on any longer, you can put it down and take a short rest before continuing. Please note that this movement requires a lot of arm strength. Yoga beginners should not rush into it. You can do some strength-specific exercises in the gym first, and then try this movement.

Full Lotus Position

Okay, after doing the above movements, let's do another movement to relax a little. Sit on the yoga mat, first cross your legs, fold one leg and stretch it back, with the foot supporting the hip, and fold the other leg and cross it on the supporting leg. Place your hands naturally and relax your spine and shoulders. This movement is best for meditation.

Horseback riding

First, kneel on one knee and bend the other leg. Lean your body naturally backward, look upward and far away, stretch your upper body and arms, and slightly exert force on your abdomen. When doing this action, give a big smile towards the direction of the sun, and be in a good mood today.

Backbend Variations

Okay, let’s learn the last movement. First, sit cross-legged on the yoga mat, turn sideways to one side of the body, bend one leg with the foot on the ground, and place the other leg under this leg and straighten it. Tilt your upper body 30 degrees to the ground and pull it upwards, with one arm naturally stretched upwards and the other supporting the ground. Keep this posture for a few minutes, breathe deeply, and feel the inner peace and tranquility. This movement exercises the strength of the whole body while relaxing the body and mind. Urban people who are usually tortured by work pressure can try this.