How to train the male mermaid line

Nowadays, people pay more and more attention to their body shape, especially influenced by some publicity and some stars. Many people like to have a mermaid line, especially some men who have a mermaid line, and feel that their body shape is very charming and attractive. When men use some exercises, as long as they use the right method, they will effectively reduce abdominal fat and have a mermaid line.

NO.1. Sit-ups

Belly reduction index:

Why are sit-ups the most effective exercise for reducing belly fat? Because sit-ups are highly targeted and can fully exercise the abdominal fat, making the loose abdominal fat firmer. However, the movements must be standard and the exercise must be moderate, otherwise your stomach may be so sore that you can't get up the next day.

The correct way to do sit-ups: Lie on your back on a mat, bend your knees to about 90 degrees, and place your feet flat on the ground. You can place your hands behind your head or on both sides of your body (the closer your hands are to your head, the stronger your abdominal muscles will be, and the more strenuous it will be to do the exercise. Beginners can cross their hands behind their heads after their abdominal muscles become stronger). Use the strength of your abdominal muscles to slowly pull your body up, exhale as you rise, and when your body rises to about 10-20 cm above the ground, tighten your abdominal muscles and pause for a moment, then slowly lower your body back to its original position.

NO.2, Belly dance

Belly reduction index:

In addition to being a form of dance art, belly dancing is often promoted as a fitness exercise. Belly dancing can increase the strength of the abdominal muscles and the flexibility of the body, and at the same time can burn a lot of excess fat. A 60-minute belly dance can burn 330 calories, making it one of the most effective exercises for reducing belly fat.

Basic belly dance moves: Make the figure 8 with your hips

This exercise is very effective in reducing belly fat. Specific operation method: raise your hands or place them on your waist, then keep the rest of your body still, and use the strength of your waist and abdominal muscles to drive your hips to draw an "8" in the air. You can do this exercise at home while watching TV. You don't have to do it very fast, but remember to do it in place and draw a complete "8".

NO.3: Air Cycling

Belly reduction index:

The reason why aerial cycling is one of the most effective exercises for reducing belly fat is that when the legs are moving, the waist and abdomen are used. The more accurate the movement, the more powerful the waist and abdomen are. However, you should also be careful not to exercise too much, and it is best to do this exercise before going to bed, the effect will be better.

How to do the aerial bike: Lie on your back on the bed or mat, then lift your legs, keep your upper body on the ground, then bend your knees, and alternately simulate the action of pedaling a bicycle, about 30-50 times each time. If you are just starting to try, you can put a pillow under your hips for support. When doing the action, pay attention to the best straightening of the instep, do not move too fast, do the action slowly, and feel the changes in the abdominal and leg muscles.

NO.4. Hula Hoop

Belly reduction index:

The reason why hula hooping can reduce belly fat is that you can fully utilize the strength of your waist and abdomen when turning the hula hoop. It can reduce belly fat and shape your waistline at the same time. However, you should choose a hula hoop of moderate weight. If it is too heavy, it will put a burden on the body, and if it is too light, it will be very strenuous to swing it.

NO.5. Horizontal abdominal muscle exercise

Belly reduction index:

The reason why this set of horizontal abdominal muscle exercises can reduce belly fat is that it targets the abdomen and waist at the same time. It first eliminates fat in the upper abdomen and then the lower abdomen, and then trains the waistline. It is worth a try.

1. Supraumbial exercises: Lie on the bed or floor, keep your lower body still, and then do sit-ups. This can tighten and flatten the protruding part of the stomach.

2. Umbilical exercises:

Lie on the bed or floor, keep your upper body still, lift your feet and do leg curls and head raises, which can tighten and reduce your entire lower abdomen.

3. External oblique muscle exercises:

After completing the above two exercises, you can start to train the external oblique muscles. This mainly involves twisting the waist and abdominal muscles on both sides. This kind of exercise plays an auxiliary role, making the weight loss effect of upper and lower abdominal exercises more obvious.