"Bad Mom" ​​Lee Do Hyun sculpts out a sexy mermaid line! Fitness coaches teach you 5 ways to sculpt your abdominal muscles

Many Korean stars on the screen rely on weight training to have charming strong abdominal muscles and deep mermaid lines. For example, Lee Do Hyun, who recently starred in the new work "Bad Mom" ​​and is known as the "beautiful sister harvester", is a representative who relies on heavy training to create a mermaid line. If men want to get rid of their fat bellies, fitness coaches share that they can practice the "lower abdominal reverse curl" and "side body stretch" at home, or use equipment in the gym to partially sculpt perfect side abdominal lines.

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. Viewed from the front, the external oblique muscles on both sides form a V-shaped line. 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.

5 fitness moves to sculpt your mermaid line

Lower abdomen reverse curl (Photography/Huang Zhiwen)

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.

Sideways support (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.

Abdominal training machine (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.

Push-up rack (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.

Waist rotation machine (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.