4 small movements to quickly develop a vest line

Exercise your core muscles and put on an invisible vest!

How do girls want to look like? And what do boys like girls to look like? Madonna is very well-trained with clear muscle lines, which is something I can never reach. But I think boys prefer a "thin but boneless" figure, that is, a girl who looks thin but does not feel stiff when you hug her. A girl with a softer feeling may be more likable, right?

In the past two years, mermaid line and vest line have become hot topics. I personally think that vest line is quite beautiful, but it is too over the top for ordinary girls to train six-pack abdominal muscles. After all, maybe even your significant other doesn’t have abdominal muscles, right?

The position of the lower abdomen of men and women is very different. The lower abdomen of women is relatively lower. If you train according to the method, you can regain a firm and beautiful abdominal line without giving people the feeling of a muscular woman!

It is actually not as difficult as you think to develop a six-pack abs. In dance, there is a movement called "shape 8", which uses the waist and hips to make the shape 8. This movement can definitely help you develop beautiful six-pack abs.

4 exercises to quickly get a six-pack!

1. Raise your waist

1. Put your hands on your hips and keep your shoulders still.

2. Keep one foot still and lift the knee of the other foot upwards, keeping the upper body still and lifting the waist. Do one set of 8 beats and then switch feet, two sets of 4 sets of 8 beats in total.

When doing this exercise, place your hands on your waist and feel whether the waist muscles are actually squeezed, so that you can know whether you have "lifted your waist" instead of just lifting your legs!

2. Draw 8

To put it simply, use your front abdomen and lower back, plus the swing of your hips, to draw an "8" parallel to the floor. First, stand up straight with your feet slightly apart and as wide as your shoulders. Then, as in the previous waist-lifting movement, push your right hip upwards, squeezing the flesh between your waist. Then, circle back to the left, squeeze the flesh between your left waist, and return to the front left, which is equivalent to drawing a horizontal "8" with your hips.

After completing one set of 8 beats, turn back in the opposite direction and do two sets on each side, for a total of 4 sets of 8 beats. Just doing this movement might be a bit boring, so I suggest stretching your arms and turning it into a dance step. When drawing to the right, you can move your feet to the right and put your feet together, and then draw to the left and put your feet together. It will be as natural and sexy as dancing!

3. Bend over and lift your hips

1. Open your feet wider than your shoulders, press your upper body down, lift your hips, stretch your hands forward and place them lightly on a support point. Remember not to bend or hunch your back.

2. Next, lift your hips up and squeeze the waist muscles, alternating between the two sides, and do two sets of 4 reps of 8 beats in total.

4. Floor Movements

1. Support your body with your palms and do not arch or shrink your upper body. Instead, keep your chest forward so that your entire back, when viewed from behind, shows a line that curves along your buttocks, which can truly exercise the muscles between your waist.

2. Put your feet together and take turns touching the floor with your knees and thighs.

The above movements can easily make your waistline as beautiful as wearing a vest.

This article is from Times Culture "Liu Zhen's Super 222 Weight Loss Method"