Bogan Mermaid lines are also called mermaid lines, and their professional names are internal and external abdominal obliques. It refers to the two V-shaped lines on both sides of the human body's abdomen close to the top of the pelvis. Because their shape is similar to the slightly contracted shape of the lower part of a mermaid, it is called the mermaid line. The editor below will introduce you to several methods of practicing mermaid line, I hope it can help you.
How to practice mermaid line
1. Glute bridge
exercise Parts: Buttocks, hamstring muscles, waist.
Action points: Bend your knees and lie on your back on the ground. The distance between your feet is slightly wider than shoulder width and slightly apart to both sides. Place your arms on the ground apart to the sides. Use the shoulders and upper back as one fulcrum and the feet as the other fulcrum to push the buttocks upward. The middle and lower back and thighs will also be lifted upward until the entire torso is basically in a straight line from the shoulders to the knees and is roughly perpendicular to the calf. During the entire process, your feet, shoulders, upper back, and arms remain stationary, and your calves cannot actively move.
2. Superman style bent arm plank support
Exercise parts: abdomen, back.
Action points: Bend your hands and support them vertically on the ground, straighten your legs, place your feet on the ground shoulder-width apart, and keep your body in a straight line. Tighten your core, keep your left arm and right leg still, straighten and lift your right arm and left leg until your torso forms a straight line. When staying on the piece, return to the plank position according to the original movement trajectory.
3. Plank support
Parts exercised: Core muscles.
Action points: Lie prone, support your elbows on the ground with your elbows bent, your shoulders and elbow joints perpendicular to the ground, put your feet on the ground, lift your body off the ground, straighten your torso, keep your head, shoulders, hips and ankles on the same plane, tighten your abdominal muscles, tighten your pelvic floor muscles, and lengthen your spine. Eye Look towards the ground and breathe evenly.
4. Lateral twisting with bent-arm plank support
Exercise area: Abdomen.
Action points: Stand in a lateral plank position, raise your straight arms and raise your left hand perpendicular to the ground, tighten your core, twist your trunk to the left, lower your arms from the front of your body, and stretch your arms to the right under your trunk as much as possible. Restore the body to the initial preparation position according to the original movement trajectory.
5. Shoulder Stretch
Parts to be trained: Shoulders.
Key points of the action: Touch your shoulders with both hands, make two turns forward and two turns backward.
6. Head stretch
Exercise area: Neck.
Action points: Stand upright, touch one arm above your head and stretch your head to one side. After a few seconds, switch to the other side. Keep your neck tilted throughout and your body not tilted.
7. Waist stretching
Exercise parts: waist, back.
Key points of the action: Move your arms up and down, exert force in the opposite direction, and lean your body as far back as possible.
8. Turn
Exercise area: waist.
Action points: Place your feet shoulder-width apart, place one hand behind your ear, turn to one side, and stretch your other hand as straight back as possible.
9. Lie on your back with your knees and legs drawn up
Exercise areas: abdomen, calves.
Action points: The practitioner lies on his back on the yoga mat, puts his hands palms down on both sides of the body, bends his feet and knees on the mat, then concentrates the strength of the abdominal muscles, lifts the legs toward the abdomen until the buttocks leave the ground, and then slowly returns to the starting position.
10. Sitting with legs closed
Exercise area: Abdomen.
Key points of the action: The practitioner sits on a bench, grasps both sides of the bench with both hands to fix the body, and then straightens the feet in the air. During the movement, the legs bend the knees and move closer to the chest, and then slowly return to the starting position.
