Get a vest line in one week

For many women who are exercising, having a six-pack is the main goal. Because women with a vest line make them look thin but not weak. Instead, they look healthier and sexier. It is not easy to train your abs. It requires girls to have perseverance and master the correct exercise methods. Below, I will introduce to you some methods of practicing vest line.

1. Downward Dog + Cobra

This move is not only for exercising abdominal muscles and tightening lines. The push-up-like initial movement also exercises the arm muscles. This movement may seem simple, but it actually exercises your muscles. The main purpose is to stretch the limbs and stretch the abdominal muscles.

Training time: Do four sets of movements, 30-45 seconds each.

2. Side Plank

In fact, many girls have relatively flat abdomens, but the muscles on both sides are particularly loose, which makes them look like they have thick waists. This movement mainly tightens the side lines. If you keep exercising, you will feel that you have a stronger waist. In Lucy's professional words, it means strengthening the horizontal plane of the external oblique muscles!

Training time: Do four sets of movements, 30-45 seconds each.

3. Side Kick + Arm Stretch

This movement is a relatively comprehensive exercise. It doesn't seem to require a lot of strength, but it does require persistence and endurance. As the legs stretch, the external oblique muscles and transverse abdominal muscles will move, thereby tightening the abdominal lines, sculpting the waistline, and tightening the core. Don’t just practice one leg! Remember to practice this on both sides!

Training time: Do four sets of movements, 30-45 seconds each.

4. Half-distance V-shaped ball crunch

For this movement, we need a small prop to help us complete the waistline exercise. It is a smaller version of the small ball that people usually use for yoga...use it for auxiliary exercises. Dribble as you would normally, moving from your abdomen to behind your waist and below your knees. Don’t underestimate this movement. After all, supporting your body with your waist is very tiring! But this movement is also very important. It is much more useful than sit-ups and is the core crunch exercise for coordination training.

Training time: Do four sets of movements, 30-45 seconds each.

5. Mountain climbing

The last movement is actually something that many girls have practiced. It is a very practical training movement. It is called “mountain climbing” for a reason. After all, it really looks like climbing a mountain at a faster speed. This move is the “core strength”, which tightens the external and internal oblique muscles of the abdomen and strengthens the core function. Exercises for the waistline are very effective.

Training time: Do four sets of movements, 30-45 seconds each.