The vest line is the pursuit of almost all girls, but in fact, most girls do not have vest lines, but small belly, which is caused by some bad habits in life, such as: overeating, long-term sitting, etc. will cause the abdomen The appearance of a small belly. So, what can we do to flatten our abs and develop a goddess vest line?

What is the vest line

The waistcoat line is the perfection for a flat stomach. The abdomen with the vest line generally has no fat, and more importantly, the muscle lines are obvious. The vest line is the two upright muscle lines on both sides of the navel, which looks like a vest, so it is called the vest line.

How to train the vest line

It is not difficult to get a vest line. You only need to strengthen the waist movement, and beautify the side waist line, stick to it for a month, the vest line will be obvious. So how to train the vest line?

Method 1: Strengthen the waist movement.

20 sit-ups with legs closed, 50 left and right rotations in sitting position, 20 supine straight leg crunches, 30 left and right hip rotations with plank support, and 30 left and right crosses with straight arm support. 2-3 cycles in a row, stick to it, there is no vest line that cannot be practiced.

Method 2: Beautify the side waist.

Lie flat on the bed or floor, then raise one leg at a 90-degree angle to the floor, and move the raised leg in the opposite direction until it is 20 cm above the ground.

There may be many functions of practicing the vest line, but the main function is to practice the line of the abdomen, so there is no need to care about which action is the most effective. Exercise is about persistence, and the most important thing is to keep exercising.

The difference between the vest line and the mermaid line

In addition to the vest line, the mermaid line is also very popular. What is the difference between mermaid line and vest line?

Difference 1: The vest line is the line on both sides of the navel. It looks like a vest and is the highest state of a flat abdomen.

Difference 2: Mermaid line, correctly speaking, the oblique muscle inside and outside the abdomen, generally refers to the muscles on both sides of the male abdomen, close to the upper part of the pelvis. After exercise, two V-shaped lines are formed, which look like the shape of the lower part of the fish contracting That's why it's called a mermaid line. Although it generally refers to male mermaid lines, in recent years, many healthy women have posted their own mermaid lines, which is not a health phenomenon unique to men.

Under normal circumstances, the body fat rate can only be reduced to 20% in order to make the abdomen flat, lose the abdominal fat, and then the vest line can appear. Therefore, if you want to have a vest line, you must first remember the following two points.

Note 1: The body fat rate should be controlled below 20%

If your body fat rate is too high, no matter how much you exercise, you won't be able to practice the vest line because it will be covered with thick fat. How to control body fat rate? The first thing to do is to strictly control the diet, reduce the intake of high-content foods, and eat more vegetables at the same time, in order to help us lose fat better and reduce the body fat rate.

Note 2: Adhere to aerobic exercise

Reducing body fat rate is also a process of weight loss. Therefore, if you want to lose weight, you must do exercise. Only by adding aerobic exercise can you promote the efficiency of fat burning, increase the speed of weight loss, and reduce the body fat rate. Aerobic exercise is the best way to lose fat. You can choose: running, skipping rope, hitt, cycling, swimming, etc. to reduce body fat. Remember, to reduce body fat rate is not achieved by doing one or two aerobic exercise. It takes long-term persistence to effectively reduce body fat rate.