Many people are familiar with the waistcoat line. There are actually many movements for how a person can practice his waistcoat line, and among these movements, some are suitable for boys and some are suitable for girls. Some people still know how to train a boy's waistcoat line. So, how do boys practice their waistcoat line? You can use these actions. Let’s take a look below!
1. Abdominal breathing
When inhaling, let your belly bulge. When exhaling, the belly tightens, which helps stimulate gastrointestinal motility, promotes the discharge of waste from the body, and smoothes the air flow. When walking or standing, just use force to shrink the abdomen and cooperate with abdominal breathing to tighten the abdominal muscles and achieve the goal of slimming down the abdomen.
2. Abdomen yoga
Sit on the floor, straighten your back, bend your legs and knees, put your feet flat on the ground, and gently hold the back of your thighs with your hands.
Inhale, stand on tiptoes, keep your back and spine upright and extended, and move your center of gravity slightly backward. Exhale, straighten your left knee, extend your toes upwards, feel the tightening of the muscles on the back of your thighs, and stay for 3 to 5 breaths.
3. Touch the ground with your toes
Lie flat on your back, bend your thighs at a ninety-degree angle, and keep your calves parallel to the ground. Place your hands naturally on either side of your body, palms facing down. At this time, the whole body is tense and the back is close to the floor.
Then lower the left leg in two steps, starting from the buttocks only, and push the toes down to the ground, but the toes cannot really touch the ground. Then exhale, return the legs to the starting position in the same two steps, and then switch to the right leg to do the same action. Repeat this action alternately with both legs, twelve times for each leg.
4. Alternating supine positions
The main part of the alternating supine method is the lateral abdominal muscles. Put your hands behind your neck, bend your legs, and then kick out one leg alternately. Note that there should be a certain distance between the kicked-out leg and the ground, but not too high, and the foot should not touch the ground, and then the other side. The elbow on one side and the knee joint of the bent leg on the other side should be as close as possible, and at the same time, use the side abdominal muscles to control it. Push each leg at least fifteen times, for a total of three sets.
5. Bend your knees and lift your feet
Prepare a chair without rollers. Sit on the front 1/3 of the chair, place your hands on both sides of the chair to maintain balance. Put your feet together, tighten your abdomen, and straighten your upper body.
Bend your right foot and raise it while keeping your left foot straight. Then lift your left foot and keep your right foot straight, just like riding a bicycle.Lean your back slightly but don't arch your back, and do 10-12 times with your feet alternately back and forth for one round, for a total of 3 rounds. This action can train your abdominal muscles.
6. Bend your legs and tighten your abdomen
The method of bending your legs and tightening your abdomen exercises the lower abdominal muscles. Keep your upper body still, put your hands on both sides of your body, bend your back legs and retract your abdomen. When your legs go down, straighten your legs. Don't let your feet touch the ground. At the same time, use your abdomen to control. Do fifteen reps in each group. Repeat three groups, with the middle You can rest for thirty to forty seconds.