A lot of girls are very concerned about their figure, so many people will go to the gym to have a good figure. The waistcoat line is a feature of a good figure, so many girls want to have it. Of course they have it. Vest line can make women more beautiful. So, how can girls practice vest line most effectively? Let’s take a look!

Air boarding

Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head, arms open. Lift your legs and slowly climb onto the bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return. Then touch your right knee with your left elbow, hold the same for 2 seconds, and then slowly return to the starting position.

Fitness ball crunch

Lie flat on the exercise ball, with your feet flat on the ground, your hands on the side of your head, and your arms open. Slightly draw your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body to about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. In order to maintain balance, the feet can be further apart. If it makes it more difficult, you can do it with your feet together.

Incline sit-ups

To use a drop bench, lie down on it with your head on top of the bench, as close to where your feet would normally go. Next, hold the top of the bench with both hands. Keep your legs straight together in the air, parallel to the ground, held with your abs. Slowly lift your pelvis and toward your chest, letting your abs control the movement. Slowly lower yourself back to the starting position, maintaining constant tension on your abs throughout.

Lying on your back and raising your legs

Lie flat on a mat or a flat bench (but your hands must be able to grasp the bench to maintain stability). ActionThe middle part of the body, upper back, arms, and hands remain fixed. Close and straighten your legs, lift your legs until your thighs are perpendicular to the ground; pause, recover, and repeat. Keep your legs together and straight during the movement, and do not lift your legs beyond the vertical position at most. Do not leave your lower back off the bench, otherwise your back will begin to exert force.

Leg raises and abdominal curls

Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head, arms open. Lift your legs at 90 degrees to your upper body, cross your legs, and slightly bend your knees. Exhale, contract your abdominal muscles, lift your upper body without keeping your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping your chin slightly drawn toward your chest.

Reverse crunch

Lie on your back on the floor, with your lower back close to the ground, your hands on both sides of your body, your legs raised at 90 degrees to your upper body, your legs crossed, and your knees slightly bent. Tighten your abdominal muscles, then exhale and lift your hips slightly, keeping your lower back slightly off the ground, hold for 2 seconds, and then slowly return to the starting position.

Traditional crunch

Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head, arms open. Place your legs flat on the ground and bend your knees. Slightly draw your chin toward your chest, contract your abdominal muscles, exhale and lift your upper body without keeping your lower back off the ground. Hold for 2 seconds, and then slowly return to the starting position.

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