59
Both men and women are pursuing a career line – the vest line. The vest line is the highest state of flat abdomen, and now it has become a criterion for everyone to judge a good figure. How to train the vest line? Below is a 10-minute abs workout plan. This training includes 5 movements, and 5 movements are completed as a group. After the first set, rest for one minute before moving on to the next set. Beginners generally do 1-2 sets, and those with a certain foundation can appropriately increase the number of exercises according to their own abilities.
- Supine bicycle 20~30 times
Lie on your back, put your hands on your ears, lift your legs up, about 30° off the ground, then lift your upper back off the ground, bend your left knee, touch your left knee with your right elbow, then switch back and touch your right knee with your left hand. - Plank support for 30 seconds
Bend your arms and support the ground. The arms are shoulder-width apart, the legs are straight together, and the forefoot supports the body. Shoulders, back and hips are on the same horizontal line, and the body is in a straight state of plank. Hold the pose. The distance between the two arms should not be too wide, the same width as the one seen or slightly narrower than the shoulder width. Keep your back straight, neither slumped nor bowed. The arms are bent at a 90° angle. - Lie on your back with straight legs up 20 times
Lie on your back, straighten your legs together, use your abdomen, lift your legs up, bend your upper body, touch your feet with both hands, make your body form a V shape, then relax, lie flat, and repeat. - Bend over 30~40 climbs
Start in a standard push-up starting position with neck, spine, tailbone, and legs in a straight line, elbows straight, arms locked, and hands directly under your shoulders. Keeping the rest of your body completely still, bend your left leg so that your left knee is close to your chest and your left foot is on the ground. One jump, straighten the left leg back to the starting position, and at the same time bend the right leg and bring the right knee close to the chest. Do this exercise at a fast pace, - 20~30 side abdominal muscles training
Lie on your back, straighten your legs, leave a proper distance between your legs, bend your knees, and touch the ground with your feet. Extend your arms straight by your sides. Use your abdominal strength to pull your upper back off the ground. Touch your left ankle with your left hand first, then touch your right ankle with your right hand.
