How to train the middle seam of abdominal muscles?

In daily life, many people have the habit of fitness. Regular fitness can not only make our body look more coordinated, but also keep our body away from diseases. Especially when we face the pressure of work and life every day, fitness can relax our body wholeheartedly and relieve the troubles brought by stress. How to train the middle seam of abdominal muscles during fitness? The following is an introduction to the exercises for the center seam of the abdominal muscles.

Training the line in the middle is basically equivalent to training a vest line, which is the type most suitable for women. The vest line is the highest level of flat abdomen. The abdomen should be free of fat and have muscle lines, which are two upright muscle lines on both sides of the belly button. They look like a vest, so they are called vest lines.

Exercise method:

Tip 1: Lie flat on your back and lift your legs to shrink your abdomen: Lie flat on your back with your palms facing down under your buttocks to protect your tailbone. Straighten your feet together and lift them up. During the process, the height of your feet should not exceed 45 degrees and they should remain suspended in the air.

Move 2: Stretch your abdomen vigorously to strengthen your muscle groups: Keep your head and chest raised, and let the hand axis cross and touch your knees: sit up with your knees bent but your feet off the ground, let the right hand axis lightly touch your left knee, and then do the opposite once as one unit. During the process, not only the upper body does the rotation, but the knees also have to take turns to approach the hand axis to touch it.

The third move: oblique lateral twist and abdominal contraction exercise. Oblique lateral twist and abdominal contraction exercise: Place your feet at an angle to do sit-ups. You need to turn the bent feet to the left or right, and do sit-ups in this posture. Do it several times and then switch sides.

Move 4: Swing left and right, bend your knees and contract your abdomen. Swing left and right, bend your knees and tighten your abdomen: straighten your legs and touch your toes with your fingertips: raise your feet vertically together, use your abdomen to lift your upper body so that your fingertips touch your toes at the same time, then lie back down and continue. Female friends are always very concerned about their figure. They cannot tolerate thick calves or thighs, especially excessive fat on the abdomen, which is even more unbearable. Female friends with vest lines are always envied.

Vest line exercise method

1: Prepare a chair without rollers, 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 lean your upper body back slightly (using a chair without rollers is to avoid injury due to imbalance during subsequent movements).

2: After tightening your abdomen, bring your feet together, bend your knees, and lift them up to at least the same height as the chair surface. Then put your feet down on the ground. Lift and lower them back and forth 10 to 12 times as one round, and do 3 rounds in total. Tip: You can lean your back slightly against the chair while doing this exercise to save effort. This movement can also strengthen your abdominal muscles.

3: 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 balance, keep your feet together, tighten your abdomen, and straighten your upper body. Abs line exercise method 5: Bend your right knee and lift up 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 the process, slightly tilt your back backward but do not arch your back. Alternate your feet back and forth 10-12 times as one round, and do 3 rounds in total. This movement can train your abdominal muscles.