Whether you are a man or a woman, you are very concerned about your body shape. Among them, mermaid line is a characteristic of a good figure, so many people will train to have a mermaid line. How to practice mermaid line? You can use methods such as internal and external abdominal muscle training, turning and crunching. So, how to develop a male mermaid line? Let’s take a look!
How to develop a male mermaid line
1. Internal and external abdominal muscle training
(1) Lie flat on your back, bend your feet at 90 degrees (your feet can be placed on the wall or on a chair), and place your hands on your chest with your palms crossed.
(2) Roll up the upper body and 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.
2. Turning abdominal crunch
(1) Lie on your back on the yoga mat, place your hands next to your ears, spread your legs apart, keep them slightly bent, and use the power of your oblique muscles to roll up your upper body to one side.
(2) After completing a training session on one side, you can practice on the other side without completely lowering your upper body to contact the ground.
(3) If you want to increase the difficulty, you can straighten your hands forward, or place one hand at your ear and stretch the other hand straight forward.
3. Downward Incline Twist Abdominal Crunch
(1) Lie on your back on a decline training chair, spread your legs apart, keep them slightly bent, place your hands next to your ears, and use the power of your oblique muscles to roll up your upper body to one side.
(2) After completing a training session on one side, you can practice on the other side without completely lowering your upper body to contact the ground.
4. Lying on your back and raising your legs
(1) Lie flat on your back with your back close to the ground. Keep your abdominal muscles tight, especially below your belly button.
(2) Straighten your legs and slowly go up and down slowly to maintain a constant speed. When lowering, your legs do not touch the ground. Pay attention to using the power of the abdomen rather than the inertia of the body.
(3) 1 group of 10 to 15, 3 groups or increase the number of groups according to your own situation.
5. Straight legs curled up
(1) Lie on your back on the ground, straighten your legs upward, lift your buttocks off the ground, and place your arms flat at your sides.
(2) Contract the abdominal muscles to lift the shoulder blades.
(3) Keep your legs in a fixed position and feel as if your belly button is close to your spine.
After (4), return to the initial position and repeat the exercise 12 to 16 times.
How long does it take to practice the mermaid line
It varies from person to person and usually takes 1-3 months.
Since each person’s body fat, exercise methods and exercise intensity are different, the specific time it takes to develop mermaid lines will vary from person to person. After exercising, you can see obvious mermaid lines in 1 month, but if you have high body fat, you need to lose fat first, and it may take 3 months or even longer to achieve it.
How much body fat can you develop to have a mermaid line
10%-12%.
Generally speaking, if you want to develop mermaid lines, your body fat should be around 20%. At this time, all parts of the body, including the waist and abdomen, will be looser. With a little exercise, you can see the mermaid lines and your body fat will drop to 6% - 13%. It is the ideal figure for men. The fat in all parts of the body is not loose, and the mermaid lines and abdominal muscles are clearly divided.