How to practice vest line the fastest and most effective way

The fastest and most effective way to practice vest line requires a combination of high-intensity core training, scientific dietary management, and regular aerobic exercise. The main methods include targeted abdominal roll, flat support variant, suspended leg lift, Russian rotation, and aerobic interval training.

1. Targeted abdominal roll

Reverse abdominal roll and bicycle abdominal roll can deeply stimulate the lower side of the rectus abdominis muscle and the external oblique muscle. When lying on your back, bend your knees, and lift your legs, keep your waist close to the ground. Use pelvic tilt to mobilize deep muscle groups, 15-20 times per group. Crossing elbows and touching knees can simultaneously strengthen the transverse abdominis muscle, while avoiding neck compensation.

2. Variant of flat plate support

Dynamic flat plate support with alternating hand or leg lifts can improve core stability, and adding hip lift to lateral flat plate support can strengthen the oblique muscle of the abdomen. It is recommended to start with a standard flat support for 30 seconds and gradually increase the combination of lateral twisting and other actions, 3-4 sets per day.

3. Suspended leg lift

Using a horizontal bar to bend the knee or lift the straight leg can effectively activate the lower abdominal muscles. In the initial stage, elastic bands can be used to assist, and attention should be paid to controlling the swing amplitude to avoid relying on the waist. 8-12 times per group, combined with slow centrifugation for better contraction effect.

4. Russian Rotation

Weight bearing rotation training uses medication balls or dumbbells to increase resistance, maintains buttock support while sitting, and strengthens the oblique muscle through thoracic rotation. Suggest 20-30 repetitions in one group, alternating left and right, paying attention to maintaining breathing rhythm and core tightness.

5. Aerobic interval training

uses HIIT mode to perform whole-body movements such as opening and closing jumps and mountain runs. Three 20 minute high-intensity intervals per week can accelerate abdominal fat metabolism. Supplementing with high-quality protein after exercise can help with muscle repair, such as chicken breast or whey protein. In terms of diet, it is necessary to control the intake of refined carbohydrates, increase the proportion of dietary fiber and lean protein, and maintain a daily calorie deficit of 300-500 calories. Ensure 7 hours of sleep to promote growth hormone secretion and avoid excessive training leading to elevated cortisol levels. Suggest arranging 2 days off per week to improve muscle flexibility through yoga stretching. Individuals with a high body fat percentage should first undergo whole-body weight loss, with men recommended to reduce it to below 15% and women recommended to reduce it to below 20% before undergoing specialized abdominal muscle sculpting.