Bang! 5 ways to sculpt a mermaid line

President Ma Ying-jeou's son-in-law, Allen Tsai, was once an international supermodel. He has a tall figure of 188 cm and his side abdominal muscles (mermaid lines) are as if they were chiseled by an axe. He is the envy of all men and makes women fall in love with him. Many men want to get rid of their fat bellies. Fitness coaches share that they can practice the "lower abdominal reverse curl" and "side push-up" exercises at home, or use equipment in the gym to partially sculpt perfect side abdominal lines.

President Ma Ying-jeou's son-in-law, Tsai Pei-ran, was once an international supermodel with beautiful side abdominal muscle lines, also known as the mermaid line. (Photo/Reproduced from scoopmodels.com)

The mermaid line is a line formed between the crotch and the lower abdominal muscles, and is called the mermaid line in English. It resembles the contraction of a mermaid's lower abdomen. How to sculpt a sexy mermaid line? Gym personal trainer Xu Zhikai said that at home, you can lay a soft mat on the floor and practice the "lower abdomen reverse curl" and "side body stretch" movements, which is convenient and quick.

If you have time to go to the gym, you can use abdominal training machines, push-up racks, waist rotation machines, etc. to exercise the four muscle groups of upper abdomen, lower abdomen, side abdomen, and waist. Practice for about 45 minutes a day. In order to allow the muscles to rest, exercise once every 48 hours, and 3 times a week is appropriate.

Lower abdominal reverse curl

To train the lower abdominal muscles. First, lie flat on the mat with your arms open and flat on the ground, your back against the ground, inhale and contract your stomach, and when you lift your feet up, try to lift your pubic bone up to touch the thoracic vertebrae, and lift your buttocks along the way. This counts as one rep. Do 12 to 15 reps in one set, rest for 30 seconds, and do 3 sets in a row.

Lower abdomen reverse curl (Photography/Huang Zhiwen)

Side support

To train the internal and external oblique muscles. First, lie on your side on the mat and support your body with your right arm. Keep your shoulders, hips, and toes in a straight line. Tighten your stomach and lower your waist. Keep breathing and move upwards. Feel the contraction of your side abdominal muscles. One continuous movement of sinking and lifting counts as one rep. Do 12 to 15 reps in one set. Rest for 30 seconds. Do 3 sets in a row, then switch sides and repeat.

Sideways support (Photography/Huang Zhiwen)

Abdominal training machine

Use equipment to train the four upper abdominal muscles. When using it, lean your back against the recliner, step firmly with your feet, tighten your stomach, and hold the handles tightly with both hands. First, take a deep breath, push your body forward while exhaling, and slowly lie down while inhaling. One repetition is counted as one repetition, and do 12 to 15 repetitions in one set. Rest for 30 seconds, and do 3 sets in a row. Remember not to shake your body during exercise.

Abdominal training machine (Photography/Huang Zhiwen)

Push-up rack

Use equipment to train the muscles from the pubic bone to the lower abdomen. When using it, keep your upper body upright, chest up, stomach tightened and exert force, let your feet hang naturally, exhale while exerting force, curl your stomach up with your feet, and then slowly put them down. One repetition back and forth takes about 2 seconds. Do 12 to 15 repetitions in one set, rest for 30 seconds, and do 3 sets in a row. Remember not to shake your body during exercise.

Push-up rack (Photography/Huang Zhiwen)

Waist rotation machine

Use equipment to train the internal and external oblique muscles of the abdomen. After sitting on the equipment, keep your upper body upright and motionless, use the muscles on the side of your waist to turn your body, first 60 degrees to the right, and then back to the right. One repetition is about 2 seconds back and forth. Do 12 to 15 repetitions in 1 set, rest for 30 seconds, do 3 sets in a row, then switch sides and remember not to shake your body during exercise.

Waist rotation machine (Photography/Huang Zhiwen)