How to train sexy waistline? 4 tips for training your abdominal muscles

A South Korean girl group revealed on a TV show that they drew their "six-pack abs" to show off their sexiness, which sparked discussion among fans. Domestic fitness coaches pointed out that the charm of the Qinlian "six-pack abs" is irresistible. Through supine abdominal muscle exercises, you can not only quickly burn abdominal fat and get rid of excess fat, but also restore beauty and confidence. However, the diet after fat-burning exercise should be controlled. Eating light food with less fat and drinking more water are the key to getting a six-pack abs, and none of them can be ignored.

Professional fitness coach Wang Zhengkai pointed out that through aerobic exercise, it is possible to achieve the effect of sculpting the lower body. The abdominal muscles, in particular, are an important part of body sculpting. Generally speaking, boys train their mermaid line while girls train their vest line. Although they are both abdominal muscle groups, the muscle curves they present are very different. The vest line refers to the muscle lines on both sides of the belly button. It is called the vest line because it looks like a vest.

It should be noted that many women make the mistake of moving too fast when doing abdominal exercises. When the movements become faster, it is not the abdominal muscles that contract, but it will cause a burden on the waist. Next, when exercising, be sure to pause for a moment when your muscles have contracted to their maximum.

In addition, when doing abdominal exercises, you should adjust your eating habits and cooperate with aerobic exercise. Exercising without burning body fat will be ineffective. The key to abdominal muscle training is not how many times you repeat it, but the correctness of the movement. Too many times will put a burden on the spine and ligaments. It is best to do it for 10 minutes and rest for 3 minutes. This is the secret to developing abdominal elasticity.

[4 ways to train your abdominal muscles and waistline]:

1. Lie flat and lift your legs, shorten the rep: Lie flat on your back with your palms facing down under your buttocks to protect your tailbone. Straighten your feet together and lift them up. During the process, the height of your feet should not exceed 45 degrees and they should remain suspended in the air.

The first move: Lie flat and lift your legs to shrink. (Wang Zhengkai (squatting) and Shi Peiyu, coach, demonstrated personally). (Photography by Huang Zilun)

2. Stretch your abdomen vigorously to strengthen your muscle groups: Keep your head and chest raised, and let your hand axes cross and touch your knees: sit up with your knees bent but your feet off the ground, let your right hand axis lightly touch your left knee, and then do the opposite once as one unit. During the process, not only the upper body does the rotation, but the knees also have to take turns to move close to the hand axis to touch it.

Tip 2: Stretch your abdomen to strengthen your muscle groups. (Wang Zhengkai (squatting) and Shi Peiyu, coach, demonstrated personally). (Photography by Huang Zilun)

3. Oblique lateral twisting and abdominal contraction exercise: Place your feet at an angle to do sit-ups. You need to turn the bent feet to the left or right, and do sit-ups in this posture. Do it several times and then switch sides.

The third move: oblique lateral twist and abdominal contraction exercise. (Wang Zhengkai (squatting) and Shi Peiyu, coach, demonstrated personally). (Photography by Huang Zilun)

4. Swing left and right, bend your knees and tighten your abdomen: straighten your legs and touch your toes with your fingertips: raise your feet vertically together, use your abdomen to lift your upper body so that your fingertips touch your toes at the same time, then lie back down immediately and continue.

Move 4: Swing left and right, bend your knees and contract your abdomen. (Wang Zhengkai (squatting) and Shi Peiyu, coach, demonstrated personally). (Photography by Huang Zilun)