What kind of exercise can cultivate abdominal muscles and vest line

The development of abdominal muscles and vest line requires the combination of aerobic exercise and core strength training. The main methods include abdominal roll, plank support, Russian rotation, supine leg lift, and hanging leg lift.

1. Abduction

Abduction is a basic movement that specifically stimulates the rectus abdominis muscle, which is safer and more efficient than traditional sit ups. Lie flat and bend your knees to complete the movement by lifting your scapula off the ground, taking care to avoid neck compensation. Suggest 15-20 sessions per group, starting with the inclined plate belly roll to reduce difficulty in the initial stage. This action can effectively enhance the separation of abdominal muscles, and when combined with weight loss, it can gradually reveal the contour of the vest line.

2. Plate Support

Plate support activates the core muscle group, including the transverse and oblique abdominis muscles, through static contraction. Maintain a straight line posture with elbow support, initially persisting for 30 seconds and gradually extending to 2 minutes. This action can enhance deep core stability, help shape tight abdominal lines, and have a significant effect on improving posture.

3. Russian Rotation

The Russian rotation, which involves bending the knees and twisting the torso while sitting, mainly exercises the oblique muscles of the abdomen. Hand hold the pill or twist it left and right alternately by hand, paying attention to controlling the rotation speed to avoid inertial force. This movement can strengthen the lateral abdominal muscles, eliminate excess fat in the waist, and when combined with rectus abdominis training, can form a clear Sichuan shaped vest line.

4. Lie down and lift legs

Lie down and lift legs to strengthen the lower abdomen. When lying down, slowly lift the legs together to 90 degrees and then control the fall. During the movement, keep your waist on the ground to avoid swinging and using force. This exercise can effectively improve the problem of protruding lower abdomen and has a targeted improvement effect on the accumulation of lower abdominal fat in sedentary people.

5. Suspension leg lift

Suspension leg lift using a horizontal bar is a high-level training that uses hip joint flexion to lift both legs up. The straight leg version is more difficult, and in the initial stage, a bent leg version can be used. This action requires strong core strength, which can simultaneously stimulate the rectus abdominis and hip flexors, and has a significant effect on shaping three-dimensional abdominal muscle lines. Besides targeted training, controlling body fat percentage is a key factor. It is recommended to engage in aerobic exercise for at least 30 minutes, such as jogging, swimming, or skipping rope, 3-5 times a week, in combination with a high protein and low-fat diet. Pay attention to gradual progress during training to avoid excessive pursuit of quick results that may lead to muscle strain. Female body fat needs to be reduced to below 20%, and male body fat needs to be below 15% to clearly show the contour of abdominal muscles. At the initial stage, you may face muscle soreness, which can be relieved through foam axis relaxation and proper rest. Maintain 3-4 system training sessions per week, usually with noticeable morphological changes visible within 2-3 months.