Unable to train the vest line, but instead developed abdominal muscles

The appearance of abdominal muscles despite not being able to train the vest line is usually the result of a combination of body fat percentage and training methods. The vest line requires a lower body fat percentage combined with moderate abdominal muscle training, and obvious abdominal muscle contours often stem from high-intensity core training or congenital differences in abdominal muscle morphology. The key to abdominal muscle exposure lies in the thickness of subcutaneous fat and the degree of muscle development. When the body fat percentage drops to a lower level, the tendon lines of the rectus abdominis muscle will naturally form a vest line. However, if a large amount of strength training such as abdominal rolling and flat support is performed, it may lead to overall thickening of the rectus abdominis muscle, presenting a block like abdominal muscle rather than a line like vest line. Due to genetic factors, some populations have more distinct abdominal muscle separation lines, making them more prone to developing chunky abdominal muscles under the same training conditions. Due to the effect of estrogen, women are more likely to accumulate fat in the waist and abdomen, requiring stricter dietary control and aerobic exercise to reduce body fat. If a high protein diet is combined with weight training, it may accelerate abdominal muscle thickening. Some trainers mistakenly treat oblique muscle training as vest line training, excessively performing side curls or Russian rotations, which actually leads to thickening of the waist and visually weakens the slender feeling of the vest line.

It is recommended to adjust the training plan and engage in moderate aerobic exercise combined with low-intensity abdominal muscle training every week. The diet should control total calories but avoid extreme low carbon diets. After the body fat percentage drops to the appropriate range, yoga or Pilates can be used to enhance core control and help shape smooth vest lines. If you prefer the shape of abdominal muscles, you can continue to maintain the current training mode, but pay attention to preventing sports injuries.