Yoga exercises to train your waistline

The vest line is the body shape that girls dream of. Many people cannot get the vest line, but they can’t find a way. Here I will teach you how to get the vest line and what are the yoga moves to get the vest line.

1. Lie flat on the yoga mat, hold your head with both hands, bend your left knee, support the ground with your left foot, bend your right knee, and place your right foot on your left knee. Keep your back straight, use your abdomen to lift your shoulders up, and at the same time, touch your right knee with your left hand, then return to a flat state. Repeat this movement 30 times, and then continue on the other side.

2. Stretch your arms, place your hands on the yoga mat, straighten your legs together, and support the ground with your toes, keep your back straight, tighten your abdomen, and then bend your knees and lift them up to your chest. Do this movement 30 times on each leg.

3. Lie flat on the yoga mat, hold your head with both hands, bend your knees and lift your legs up off the ground, keep your back straight, tighten your abdomen, then bend your right leg and raise it up, while your left elbow touches your right knee forward, then bend your left leg and raise it up, while your right elbow touches your left knee forward, and repeat this movement 30 times.

4. Bend your arms at 90 degrees and support yourself on the yoga mat. Keep your legs together and straight, and support your toes on the ground. Make your body straight. Keep your back straight, tighten your abdomen, and then lift your hips slightly forward, then lower them. Repeat this action for 1 minute.

5. Lie flat on the yoga mat, stretch your arms forward and raise them, keep your legs together and straight, lift them up until they are perpendicular to the ceiling, keep your legs still, straighten your back, use your abdomen to lift your shoulders up, and try to touch your legs to your ankles. Repeat this movement 30 times. Note: do not use excessive force when lifting your shoulders to avoid straining your waist.

1. Stand on one leg and lean forward

2. Bodyweight squats

3. Push-ups and alternating knee lifts

4. Straight-arm push-ups to bent-arm push-ups

5. Kneeling position, raise your hands and feet on the opposite side

6. Lift sideways with elbows bent and hips raised

7. Lie on your back with your knees bent and half your body up

8. Lie on your back with your knees bent and your hips raised.

Things to note when training your abs

1. Not focusing on fat loss

Many girls actually have a lot of fat on their bellies, but they don't take corresponding fat-reducing measures. They just do exercises to train their abs every day. Even if they do get their abs, they won't be visible because of the fat.

2. Only do one action

When many people train their abs, they only do sit-ups or crunches, but simply doing one exercise will have limited training effects.

3. Not paying attention to action specifications

When exercising to get a six-pack, some people only focus on the number and speed of movements, but ignore the quality of the movements. If the exercise movements are not performed in a standardized manner, not only will there be no exercise effect, but it will also cause harm to the body.

4. Ignoring the use of abdominal muscles

When practicing the vest line, the abdominal muscles need to be exerted instead of relying on the strength of other muscle parts, which will not stimulate the target muscles that need to be exercised.

5. Exercise time is too short

Although the exercise time should not be too long, if the exercise time is too short, such as only exercising for a dozen minutes or even a few minutes, the abdomen will not be stimulated enough and the abdominal muscles will not be exercised. Even if you exercise for a few months, there may be no effect.

6. The difficulty and intensity of the movements are too high

When many people first start practicing to get their abs, they may start by practicing the most difficult movements and practice for two or three hours at a time. This can easily lead to fatigue and injury, and can also reduce enthusiasm for subsequent practice.

7. Ignoring dietary coordination

In order to develop beautiful abdominal muscles, in addition to persisting in exercise, diet cannot be ignored. If you eat and drink a lot while exercising, and eat mostly high-calorie and high-fat foods, fat will accumulate in the body and affect the effect of exercise.

8. Exercise your abs every day

To train your abs, you mainly exercise your abdominal muscles, which are tolerant muscles. From a muscle perspective, you can train them every day, but even tolerant muscles need time to recover after high-intensity training, so it is not advisable to train them every day.

9. Neglecting warm-up and cool-down activities

This is a situation that many people will encounter. They do not warm up before vest line exercises and do not do cool-down activities after the exercise. These two tasks are very important. Warming up can help mobilize muscles, joints and ligaments, help the body enter a state of exercise, and improve the effect of exercise. Doing cool-down activities after the exercise can relax the muscles and help the body recover.

10. Relax after you get your waistline

Some people relax after getting abs and stop training or paying attention to their diet. In this case, the abs may disappear in 1-2 weeks and all previous efforts will be wasted.

Dietary taboos for training vest line

1. Avoid high fat and high heat

High-fat, high-calorie foods are harmful to health if eaten too much, and they should not be eaten when training abdominal muscles, otherwise it will be very detrimental to muscle growth and will accumulate fat. Therefore, foods such as chocolate, nuts, peanuts, avocados, fatty meat, fried foods, cakes, ice cream, drinks, etc. should be avoided during abdominal muscle training.

2. Don’t eat desserts, sugary drinks, etc.

There is a saying that "added sugar is poison", so during the period of fat loss and body shaping to train your waistline, you must refuse sweets. Added sugar does not contain any other nutrients except for increasing the calorie supply, and is also called "empty calories". There is sugar in biscuits, jam, various beverages, and even more so in juices. As long as you control not eating these things, you can simply control your calorie intake from this aspect. So in order to train your waistline, you must not eat desserts.

3. Eat high protein

Protein is an essential nutrient for muscle growth. During abdominal muscle training, you need to supplement enough protein. It is best to eat high-quality protein. After entering the human body, protein will be broken down into amino acids and then combined into the protein needed by the human body. High-quality protein is easily absorbed and utilized by the human body, which is very beneficial to muscle growth.

4. Choose the right cooking method

The best and healthiest cooking method is steaming. This method can basically preserve the nutrients and will not produce harmful chemicals. To train your abs, you need to reduce your body fat content. Steaming can better control the fat content of food (less seasoning oil is needed when steaming).

5. Things to note

Many people who train their muscles consume protein powder in order to build muscle. Here I would like to remind all fitness people that you cannot rely on protein powder alone to build muscle. Although protein powder can quickly replenish protein, it is better for us to get protein through food in our daily life, which is healthier. Friends who train their abdominal muscles should also not forget to eat more fruits and vegetables to supplement vitamins, which help to absorb protein.