The vest line refers to the abdomen without fat. Because it looks like a vest, it is called the vest line. How a person can have a vest line can be trained through methods such as Russian crunches, alternating ankle touching, and seated weight-bearing rotations. So, what is the most effective way to practice vest line at home? Let’s learn how to practice vest line together!
1. Russian crunch
Lie on your back on the yoga mat, raise your legs slightly, and bend your knees slightly. Place your hands on both sides of your ears, start to cycle with your legs, and at the same time rotate your upper body and try your best to touch the other knee with your elbows.
2. Touch ankles alternately
Lie on your back on the yoga mat, bend your knees, and bring your heels closer to your buttocks (if you find it too difficult, you can straighten your legs appropriately). Contract your abdominal muscles and lift your body upward; note that you only need to lift your back slightly off the ground, place your hands on both sides of your body, and straighten them in the air. Exhale and exert force, and touch your left ankle with your left hand. Pay attention to pausing and controlling for a second when you hit your ankles, and exhale forcefully to complete the peak contraction. Exhale all the air in your abdomen to help squeeze and contract your abdominal muscles. Then, touch your right ankle with your right hand. Touch each side 20 times.
3. Seated weight-bearing rotation
Sit on a chair, keep your lower back straight, use your bare hands or weights, and quickly rotate your body in a controlled manner. Keep your abdominal and back muscles strong and hold for one minute. Pay attention to the left and right balance of your body and do not turn loosely in pursuit of speed.
4. Pedaling in the air
Lie on the yoga mat, hold your head in your hands, raise your legs to make a pedaling pose, liftThe arm of one leg and the other hand should touch this leg, and so on. This is one of the most effective ways to train abdominal muscles.
5. U-shaped boat
Lie on your back with your feet bent and flat on the ground. Use your elbows to support your upper body (your back should remain off the ground) and prepare with your palms facing down. Tighten your abdomen and raise your legs to a 90-degree angle. Slowly move your legs to the left (buttocks should remain on the ground), then slowly lower your legs, and then raise them again, as if you are drawing with your knees. The feeling of a letter U. 20 reps on each side, alternating repetitions.
6. Reverse flat type
Sit in a sitting position with your legs straight on the ground, hands on both sides, fingertips facing forward. Tighten your abdomen, bend your knees, and slowly lift your hips, keeping your heels on the ground. Inhale to bring your belly deeper into your back, and as you exhale, straighten your legs completely and try to push your hips slightly behind your shoulders. Bend your knees and lower your hips under your shoulders to the floor. Repeat for 3-10 sets.
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