During the process of toning the abdomen, the "vest line" often becomes visible. However, to ultimately achieve a defined vest line, women still need to put in a lot of effort. The first step is to stay consistent. Second, they must understand the correct workout methods and master the key moves to achieve better results and possess that enviable vest line. So, what are some effective ways to tone the vest line?
1. V-Sit Hold
Lift your legs off the ground, supporting your body with your hands and hips. Use your abdominal muscles to perform a contracting motion, bringing your chest and knees together and then extending them. Hold the movement for 45 seconds, and aim to complete 20-30 sets.
2. Lying Air Bicycle
Lie flat on a yoga mat with your back slightly raised. Lift your legs and perform a cross-step motion in the air, similar to ballet. Remember to keep your legs straight. Perform for 45 seconds, and aim for 50-60 sets.
3. Squat + Abdominal Twist
Stand with your feet shoulder-width apart, holding dumbbells (or water bottles) in front of your chest. Lower into a squat, and when you rise, twist your body to the left while lifting your right knee toward your chest. Repeat, twisting to the right and lifting your left knee.
4. Leg Tuck Crunch
This exercise targets the lower abs. Keep your upper body still with your hands at your sides. Tuck your legs in, and when you lower them, keep them straight without touching the ground. Control the movement with your abs. Perform 15 reps per set, and repeat for 3 sets with 30-40 seconds of rest in between.
5. Back Extension
Lift your legs to a 90-degree angle and raise your back, reaching your hands toward your toes. Hold for 45 seconds, and aim for 20-30 sets.
6. Side-Lying Hip Lift
Lie on your side, using your leg and arm on the same side for support. Lift your hips upward. Perform for 45 seconds, aiming for 20-30 repetitions.
7. Weighted Sit-Up
Lie on your back with your hands and legs lifted. Hold dumbbells (or water bottles) and curl your abdomen, bending your legs at 90 degrees. Stretch your arms forward to touch your toes.
8. Mountain Climbers
Position yourself on all fours with your legs bent at 90 degrees. Keep your left leg stationary while bringing your right leg close to your chest for 15 seconds. Quickly return to the starting position and switch legs.
9. Side Stretch
Stand upright, holding a dumbbell (or water bottle) overhead with one hand. Bend your body to the side, lifting your chest and head upward, while reaching for your toes with the other hand. Return to the starting position and switch sides.
10. Side Plank
Perform a single-sided plank to tone your abs and hips, keeping your body in a straight line while lifting your hips. Slowly bend and open the top leg and arm, then return to the starting position. Repeat for 30 seconds before switching sides.
