Many women are very concerned about their figure, and waistcoat lines are what many women want to have, because having waistcoat lines can make women more beautiful. How to develop waistline lines if you have belly fat? In fact, you can use 90-degree static Pressure training, single-leg resistance stretching and other methods. So, how can women practice vest line if they have fat on their belly? Let’s take a look!
1. 90-degree static pressure training
Step 1: Lie on your back, bend your knees and hips at 90 degrees, and place your palms on your knees to prepare.
Step 2: Take a deep breath. When you exhale, tighten your abdomen and push your hands up along with your thighs, keeping your back on the ground (note: your legs cannot move). Hold for 5 seconds, then relax and repeat for 3-10 sets.
Advanced version: When you exhale, tighten your abdomen, push your hands up along with your thighs, and lift your head and shoulders at the same time. While inhaling, lower your upper body back to the floor.
Tips: During the contraction, imagine that you are pulling your muscles from your pelvic floor to your belly button.
2. Single leg resistance stretch
Step 1: Lie on your back, bend your knees to the top of your chest, interlock your fingers on your right thigh, and extend your left leg to the ground.
Step 2: Lift your upper body off the floor with your head and shoulders, place your palms on your right thigh, tilt your pelvis, and move your right knee as far as your chest (your hands should increase the pressure at this time).
Step 3: Do the same on the left side, repeat 3-10 groups.
Tip: As you push your thighs apart, imagine using your abs to pull the legs into your chest, focusing on the extra resistance from your abs, not your thighs or hip flexors.
3. U-shaped boat
Step 1: 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.
Step 2: Tighten your abdomen, lift your legs at a 90-degree angle, slowly move your legs to the left (buttocks should remain on the ground), then slowly lower your legs, and then lift them up again, as if you were using It feels like your knees are drawing a letter U. 20 reps on each side, alternating repetitions.
Advanced version: If you want more of a challenge, try fully straightening your legs.
Tips: Use your breathing to help the deep abdominal muscles work. When your legs lean to one side, inhale, then come to the other side, and exhale again. Picture your belly button all the way back to your spine.
4. Reverse flat type
Step 1: Sit in a sitting position with your legs straight on the ground, hands on both sides, fingertips facing forward.
Step 2: Tighten your abdomen, bend your knees, slowly lift your hips, and keep 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.
Step 3: Bend your knees and lower your hips below your shoulders to the floor. Repeat for 3-10 sets.
Advanced version: Try to keep your butt off the floor without sitting on it.
Tips: Focus on using your abs to lift and move your hips, and just use your arms and legs for the rest.
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