3 minutes of elastic band training to get a goddess vest line

I’m so envious of the female stars’ artistically crafted abdominal muscles. What should I do if I want to exercise but am too lazy? It doesn’t matter. Taiwan’s vest line goddess Zhang Tingyan will teach you how to use a simple prop - elastic band. Just spend 3 minutes a day practicing side abdominal stretching, and you can easily have beautiful 11-shaped abdominal muscles. She will share two elastic band sculpting tricks. Sisters, hurry up and follow along! (Video/Photographer Yang Bokang)

Zhang Tingjian shares how to sculpt abdominal muscles using elastic bands. (Photo by Yang Bokang)

Elastic band helps burn fat and sculpt lines

Last year, goddess Zhang Tingyan successfully lost weight by controlling her diet and doing aerobic and strength training. It took her only more than three months to develop a "human vest line". Her devilish figure and angelic face make her deeply loved by netizens. Zhang Tingyan revealed that in addition to healthy eating and maintaining physical exercise habits, she usually makes good use of small props such as "elastic bands" to maintain her waistline. It only takes 3 to 5 minutes a day to see the effect.

Use an elastic band that is about 180 cm long. You don't have to worry about it not being long enough even if you are 170 cm tall. (Photo by Yang Bokang)

According to American chiropractor Tsung-Han Hsieh, who wrote a book on how to use resistance bands, resistance bands are primarily rehabilitation tools that use the strength and tension of the rubber material to increase resistance during stretching movements. Depending on the force used during the movements, the muscles can be trained progressively. When the muscles are stretched, the lymph nodes are unblocked, which can increase the basal metabolic rate and help burn fat and lose weight.

Sculpting vest line first move: golf ball

Zhang Tingjian shared during the demonstration that if you want to have an enviable waistline, you must exercise your side abdominal muscles well. First, take an elastic band about 180 cm long, and place your right foot on the 1/3 or 1/2 position of the elastic band depending on your height. Then, hold the elastic band tightly with your left and right hands, and stretch it toward the upper left at a 45-degree angle, like playing golf, and feel the muscles in your side abdomen exerting force.

Golf ball style (Photography by Yang Bokang)

Coordinate your breathing, do 10 to 12 times as a set, then switch sides and do 10 to 12 times as well. After each set, you can rest for 1 minute and do another set while your body is gradually warming up. Remember not to hold the elastic band too tightly when you first start practicing. Only gradual progress can help your muscle tissue become stronger step by step.

Sculpting vest line second method / twist

Another move is the rotation pose. After spreading the elastic band flat, step on the center point with your dominant foot. Adjust the number of circles of the elastic bands on both ends of the left and right hands according to your height. Then open your hands outward to the same height as your shoulders, keep your feet still, and turn to the right in coordination with your breathing, then turn to the left after returning to the normal state. One turn left and right counts as one. Do 10 to 12 times as a set. You can rest for 1 minute after finishing, and then do another set while your body is getting warmer.

Twisting pose (Photography by Yang Bokang)

Zhang Tingyan added that because elastic bands are easy to carry and do not take up space, they can be used every day whether at work or traveling. In addition to helping maintain abdominal muscle lines, they can also sculpt large and small parts of the body such as the abdomen, arms, thighs, etc. through the principle of stretching. It can be said to be a must-have sports prop for sisters.

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