The mermaid line is also called: mermaid pattern. It refers to a line formed between the crotch and the lower abdominal muscles. Because its shape is similar to the slightly contracted shape of the lower part of a mermaid, it is called the mermaid line.
1. Upper abdominal sit-ups
Lie on your back with your knees bent, put your fists on your chin with both hands to prevent your head from shaking, and curl your upper body to about 35 cm ~40 degrees, the lower back should be close to the ground, and the movement should be slow when returning to the flat mermaid line exercise demonstration. Repeat this movement 15 to 20 times
2. Lower abdominal curling movement
Lie down and hold the fixed frame with both hands, bend your knees at 90 degrees, use the strength of your lower abdomen to roll up your lower body, and let your buttocks leave the mat. The knee joints should maintain a fixed posture. When returning to the preparatory movements, Slowly, repeat this action 15 to 20 times.
3. Side abdominal rotator muscles
Lie flat in the same manner, bend your knees at 90 degrees, place your hands flat on both sides of your body, and keep your feet together. , rotate to one side of the body about 45 degrees, the opposite shoulder should remain fixed, and the movement should be resumed slowly. Repeat this movement 15 to 20 times.
4. Resistance ball flank training
Stand up, hold the ball with both hands above your head, bend your upper body to one side, and stop for 2-3 Seconds, pull until the muscles on the opposite side feel tight, then return to the preparatory movements, and do 15 to 20 times in each direction in the left and right directions. Special attention should be paid to the fact that the movement of the pelvis must be fixed and not tilted left or right.
5. Training of internal and external abdominal oblique muscles
Lie flat with your feet bent at 90 degrees (feet can be placed on the wall or Place your hands on the chair), put your hands on your chest and cross your palms, curl your upper body, use the power of abdominal rotation to lift the upper back of the opposite side off the ground, and keep the lower back close to the ground, repeat the action 15 to 20 times.
6. Waist rotation machine
Sit flat on the equipment, with your chest on the cushion, your thighs tightly clamping the cushion, and rotate your body to one side. AgainSwitch left and right and rotate to the other side, repeat the action 15 to 20 times, paying special attention to the upper body keeping close to the cushion and not leaving it.
7. Abdominal training machine
Lie flat on the equipment, hold the handles on both sides of your head with both hands, bend your feet and knees, and adjust the weight to With an appropriate load, perform body curling movements and continue back and forth for 15 to 20 times. It should be noted that the body cannot be completely relaxed when lying back.
8. Stick push-up
Put your forearms on the mat, your feet shoulder-width apart, your head in a normal position, and your eyes Look straight at the mat, feel your abdomen draw in, and hold still for 15 to 20 seconds. Be careful not to lift your hips, and keep your breathing smooth and don't hold your breath.