How to get a vest line in one month

As people pay more and more attention to their physical health, more and more people like fitness and exercise. For girls, "thinness is beauty" is no longer simply the goal. Many girls have started to do fitness with the main purpose of training their abs. The vest line is located at the waist. Girls with a vest line look more powerful. So, how can you quickly develop a six-pack? The specific method will be introduced below.

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. Push your legs up and stretch them

Prepare a yoga mat, support yourself with your forearms, make your forearms and upper arms at 90 degrees, touch the ground with your toes, keep your body in a straight line, lift your hips slightly, tighten your abdomen, and stay for 3 seconds (the yoga mat can prevent arm injuries).

Keep your left toe touching the ground, lift your right foot up, stay for 5 seconds, then change feet and do the same movement. Repeat the above two steps 12-15 times as one round, and do 3 rounds in total. This set of movements can train the muscles of the abdomen, back, and buttocks.

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. Raise your legs while sitting on a chair

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

After tightening your abdomen, put your feet together, bend your knees and raise them to at least the same height as the chair surface, then put your feet down on the ground. Raise and lower them back and forth 10 to 12 times as one round, and do 3 rounds in total.

The purpose of using a chair without wheels is to avoid injuries caused by imbalance when doing subsequent movements.

6. Arm Press Chair

Clench your hands and place your forearms on the chair, with your upper arms and forearms at 90 degrees. Spread your feet shoulder-width apart with your toes touching the ground. At the same time, squeeze your hips and tighten your abdomen, and stay for 30 seconds. This movement can exercise the muscles of your arms, abdomen and lower body.

Do not hunch your back or put all your strength on your hips while doing this exercise to avoid getting injured by supporting your arms.