First of all, let’s emphasize a basic common sense. Usually what we call mermaid line refers to boys, while girls refer to vest line.

The mermaid line is the internal and external abdominal oblique muscles. The male abdomen presents a V-shaped line. The mermaid line, also known as mermaid lines, has its official scientific name of "external and external abdominal oblique muscles". When a woman's abdomen is thin and has some muscles, two vertical lines will appear on both sides of the abdomen, called vest lines, which are very sexy.

The vest line is the highest level of a flat abdomen. An abdomen without fat must also have muscle lines. There are two upright muscle lines on both sides of the belly button. They look like vests, so they are called vest lines.

Practicing the mermaid line has nothing to do with belly enlargement! Strong muscles consume much more energy than the same mass of fat! Therefore, eating the same amount of food will make a strong person less likely to gain weight.

The yellow line arrow points to the mermaid line

Girls’ waistcoat line

So the focus is still on diet. What you eat in a day has more calories than your body needs. When you consume calories, those calories will be converted into fat. Therefore, eating less high-calorie foods (fried and fried foods) can prevent obesity. Of course, it is best to increase caloric consumption (that is, exercise) to achieve twice the result with half the effort.

Quick tips for mermaid line and vest line:

1. Lie flat on your back, raise your legs, and shrink back

Lie your body flat on a flat surface, with the palms of your hands facing downwards to the bottom of your hips. Protect the tail vertebra, put your feet together and straighten to lift. During the process, the height of your feet does not exceed a 45-degree angle and remains suspended in the air.

2. Stretch the abdomen forcefully to strengthen the muscle groups

Maintain the state of raising the head and chest, and let the hand axis and knees cross and touch: in a sit-up position, bend the knees with the feet but the soles of the feet are off the ground , let the right hand axis lightly touch the left knee and then do the opposite once as a unit. In the process, not only the upper body undergoes rotation changes, but the knees also take turns to touch the hand axis.

3. Oblique twisting and abdominal contraction exercises

Put your feet diagonally to perform sit-ups. You need to turn your bent feet to the left or right, and perform sit-ups in this posture. Sit down and switch sides after several reps.

4. Swing left and right, bend your knees and contract your abdomen

Lift your legs straight and touch the tips of your toes with your fingertips: lift your feet vertically together, lift your upper body with your abdomen, and lift your upper body with both hands. Touch the toes with your fingertips at the same time, then lie back immediately and continue.

Three quick tips

The first step

Prepare a chair without rollers to avoid injuries caused by unbalanced subsequent movements. Sit in the front 1/3 of the chair, place your hands on both sides of the chair to maintain balance, put your feet together, tighten your abdomen, and lean your upper body slightly back. ?

Tighten your abdomen, bring your feet together, bend your knees, and raise them at least to the same height as the chair surface, then put them down and step on the ground. 10-12 times back and forth is one group, and you can do 3 groups to exercise abdominal muscle strength. You can lean your back slightly against the back of the chair to save effort.

The second step

Prepare a chair without rollers, sit 1/3 in front of the chair, put your hands on both sides of the chair to maintain balance, put your feet together, tighten your abdomen, and lift your upper body Get ready. ?

Bend the right foot and raise the knee, straighten the left foot, lift the left foot like riding a bicycle, straighten the right foot, lean back slightly without arching the back, do 10-12 times back and forth as one set. You can do 3 groups to train abdominal muscles.

The third move

Clench your hands, place your forearms on the chair surface, the upper arms and forearms are at 90 degrees, spread your feet shoulder-width apart, point your toes on the ground, hold your buttocks and tuck in your abdomen Hold for 30 seconds to exercise muscle endurance from the arms to the abdomen and lower body.

Mermaid Line Quick Method (Sit-Ups + Side Leg-Ups)

30-45 minutes of aerobic exercise is required before daily muscle training to remove a large amount of body surface fat. consumption, when the body fat content is controlled at about 15%, the mermaid line will not be drowned by fat;?

Use the simplest sit-ups + sit-ups to help the mermaid line plasticize. Since the mermaid line is on both sides of the abdomen and should not be exercised, special emphasis should be placed on the direction of sitting up and lying down. In addition to the front, you should also stretch to the maximum direction of the left and right sides each time.