Sihai network

How to practice vest line

Hold your hands on the ground, keep your forearms and upper arms at 90 degrees, point your toes on the ground, lift your hips and tuck in your abdomen. After staying for a few seconds, point your left foot on the ground, lift your right foot up, change your legs and repeat this action. You can practice the vest line by doing three groups every day. Or you can also practice the vest line by rolling your belly and lifting your knees on your stomach.

1. Stretch your legs on the ground

Prepare a yoga mat, then support it on the ground with both hands, keep the forearm and upper arm at 90 degrees, then point the toes on the ground, the body is in a straight line, lift the hips slightly, tighten the abdomen, stay for 3 seconds, point the left foot on the ground, lift the right foot up, stay for a few seconds, change legs and repeat this action. Exercise in 3 groups every day, 12 times in each group.

2. Curling abdomen

Lie on your back on the yoga mat, put your legs together, lift them up perpendicular to the ground, lift your hands up, roll up your back and drive your hands to touch your feet. In this process, pay attention to not leaving your back off the ground. At the same time, exhale when you roll up and inhale when you restore.

3. Prone knee lift

Support your arms on the yoga mat, your feet on the ground, use your abdominal muscles to lift one leg to the premise, stay at the peak for a few seconds, and then change your other leg to repeat this action. Insist on doing it 20 times a day.