How to train the mermaid line and vest line

The mermaid line and vest line are both abdominal muscle lines. For some people who like to exercise, training the mermaid line and vest line is their main goal. Of course, if you want to successfully get the mermaid line and vest line, you need to make some efforts. In addition, you need to use the right exercise methods and persist for a long time. Below, I will introduce in detail the exercises for mermaid line and vest line. You can refer to them if you need them!

1. Stand up with your belly curled up

Lie flat on your back with your calves at 90 degrees and your legs flat on the ground. Starting from your shoulders, use the strength of your abdominal muscles to slowly lift your upper body, and pause at the point where your abdominal muscles feel the most uncomfortable. Lower it slowly, also using the strength of your abdominal muscles to lower it in a controlled manner, and don't let your shoulders touch the ground.

Coordinate with breathing and control the speed at a constant level. For beginners, you can do 3 sets of 10. After you have a certain foundation, you can do 20 to 50 in one set, and then do 3 to 5 sets as needed.

2. Seated weight-bearing rotation

Sit in a chair with your lower back straight, either with your hands or with weights, and rotate your body quickly and in a controlled manner. Keep your abdominal and back muscles engaged for one minute. Pay attention to the left and right balance of your body and do not turn loosely in pursuit of speed.

3. Supine Leg Raise

Lie flat on your back with your back flat on the ground. Keep your abdominal muscles tight, especially below your belly button. Stretch your legs straight and move them up and down slowly at a constant speed. When lowering your legs, do not let them touch the ground. Pay attention to using the strength of your abdomen rather than your body's inertia. Do 10 to 15 sets, 3 sets or increase the number of sets according to your own situation.

4. Lie on your back and touch your toes

Lie flat on the ground, stretch your legs and lift them perpendicular to the ground, keep your legs still, use the strength of your abdominal muscles to tighten and move your body upward, touch your toes with your hands, use the strength of your abdomen and shoulders to move upward, hold for 50 seconds, and repeat 2 to 3 sets.

5. Air bike

Lie flat on your back with your hands placed naturally on both sides of your body and your back pressed against the ground. Stretch one leg forward and pull the other leg toward your body, as if you were taking turns pedaling a bicycle. Keep your straightened legs as close to the ground as possible, and use the strength of your oblique abdominal muscles to tighten your body to the opposite side. Make each movement in place, keep balance on both sides, and maintain a steady speed and coordinated breathing.

If you want to increase the difficulty, you can do this exercise while lying on a bench. In order to maintain balance, the body needs to use more abdominal strength.

6. Push yourself on the ground and step quickly

Tighten your abdomen and step your legs quickly and alternately, as if you were climbing a mountain. Beginners can hold on for 20 to 30 seconds. Those with a certain level of exercise foundation can try to hold on for 1 minute or do 50 to 100 at a time.