In today's society, health and beauty have become important goals for people to pursue. Yoga, as a thousand-year-old form of physical and mental practice, can not only help us stay healthy, but also help us shape a beautiful body. Especially for those who want to show off their glamorous vest line, practicing a few specific movements in yoga every day can effectively exercise the abdominal muscles and create a well-defined abdomen.
First of all, we need to understand how the vest line is formed. The vest line refers to the beauty of the abdominal muscles, which is mainly achieved by exercising the abdominal muscles and flanks. In yoga, there are many movements that help us to work these muscle groups, such as crunches, boat poses, stick leg raises, etc. Next, we will introduce 7 yoga poses to practice every day to help you practice the charming vest line.
A crunch is a classic movement to exercise the abdominal muscles, which can effectively stimulate the upper abdominal muscles. To practice, lie on your back on a yoga mat with your legs bent and raised, and your hands crossed over your chest. Take a deep breath and slowly roll up your upper body and feel the tightness in your abdominal muscles. After holding for a moment, exhale slowly and relax the body to restore. Repeat 10-15 times.
Boat pose works the abdominal and flank muscles and shapes the waistline. To practice, sit on a yoga mat with your legs together and straight forward, with your hands at your sides. As you inhale, lift your upper body with abs strength and lift your feet off the ground. Keep your balance and feel the tension in your flank muscles. Hold the position for a few seconds, then slowly exhale and resume. Repeat 5-10 times.
The stick leg raise works the lower abdominal muscles and enhances core stability. To practice, use the stick position (i.e., a position with your hands and feet straight and your body in a straight line) and lift one leg up to a 90-degree angle to the ground as much as possible. After holding for a few moments, slowly bring the leg back together and then switch to the other leg to do the same. Repeat 5-10 times.
The bridge works the gluteal and abdominal muscles to create a perfect curve. To practice, lie on your back on a yoga mat with your legs bent and on the ground, and your hands at your sides. As you inhale, use your hip strength to lift your upper body and legs so that your body is in a straight line. Hold for a moment and slowly exhale to restore. Repeat 5-10 times.
Sit-ups are one of the classic movements to build abdominal muscles, which can effectively stimulate the entire abdominal muscle group. To practice, lie on your back on a yoga mat with your legs bent and on the ground, with your hands crossed over your chest. Take a deep breath and use your abs to lift your upper body until it is at a 45-degree angle to the ground. Hold for a moment and slowly exhale to restore. Repeat 10-15 times.
Four-legged kneeling is a very basic yoga pose that works the abdominal and back muscles. To practice, kneel on the ground with your hands and knees perpendicular to the ground and your eyes looking ahead. Then slowly turn your head to the left and feel the stretch on the left side of your abdomen. Then turn your head to the right and feel the stretch on the right side of your abdomen. Repeat the exercise several times.
The plank is a very effective core exercise. To practice, first lie on the ground, support your body with your elbows, and place your palms under your shoulders, keeping your body in a straight line. Hold the position for as long as you can, until you can't hold it up. Repeat the exercise several times.
These are the 7 yoga poses that you practice every day, each with its own unique effects and parts of work. If you want to develop a glamorous waistcoat line, you need to practice these movements every day. At the same time, pay attention to the combination of diet and aerobic exercise, so that you can better reach your goals.