Nowadays, training for a "vest line" has become a new trend, and more and more girls are joining the quest for a defined abdominal area. But what exercises can help achieve a vest line? Can plank exercises help train a vest line?
Can Plank Exercises Help Train a Vest Line?
Plank exercises can be somewhat helpful in training for a vest line.
The vest line represents the epitome of a flat stomach, characterized by well-defined muscle lines and no excess fat. The abdominal area can be divided into the rectus abdominis and the external obliques, and the lines between these muscles create the vest line. Plank exercises are static exercises that can stimulate all the muscles in the core, including the rectus abdominis and the obliques. Regular practice of plank exercises can be beneficial in training for a vest line.
How to Train a Vest Line with Plank Exercises
Warm-Up Exercises
Before performing plank exercises, it is advisable to warm up the body and do some muscle stretching exercises for about 10-15 minutes. This can reduce muscle viscosity and prevent muscle strains.
Correct Posture
The correct posture for plank exercises is as follows: lie face down with elbows bent and resting on the ground, shoulders and elbows perpendicular to the ground, feet resting on the ground, body off the ground, torso extended, head, shoulders, hips, and ankles in the same plane, tighten the abdominal muscles and pelvic floor muscles, elongate the spine, and keep the eyes on the ground while maintaining even breathing.
Combine with Other Exercises
Relying solely on plank exercises may yield limited results in training for a vest line. Combining them with other aerobic exercises, such as jogging or running in place for at least 30 minutes, 4-5 times a week, can enhance the effectiveness. Other exercises like crunches, reverse crunches, knee-to-elbow touches, and slow double leg lifts can also be included to strengthen the training for a vest line.
How Many Plank Repetitions are Suitable?
For beginners, it is recommended to start with 2 sets of 15 seconds each. Once proficiency is achieved, progress to 3 sets of 30 seconds. After adapting to the intensity, aim for 3-4 sets of 1-2 minutes each, with 30 seconds of rest between sets. This can effectively aid in training for a vest line.
What to Pay Attention to When Training for a Vest Line with Plank Exercises
Reducing Body Fat First
In order to train for a vest line, women should aim to maintain a body fat percentage of around 20%. Therefore, before starting the training, it is important to reduce the fat in the abdominal area. Engage in aerobic exercises for at least 5 days a week, ideally for about 50 minutes each time, and keep your heart rate within the range of 50% to 75% of your maximum heart rate (220 - age) for optimal fat burning.
Interval between Sessions
It is not recommended to train for a vest line every day. Instead, it is better to have a gap of two to three days between sessions. Just like other muscles, the abdominal muscles need time to repair and recover, so it is best to give them a day or two of rest before training for a vest line again.
Diet Control
During the period of training for a vest line with plank exercises, it is advisable to control your diet and ensure that your total calorie intake does not exceed your daily requirements. It is best to consume foods that are high in protein, low in fat, and low in carbohydrates. It is also important to supplement protein daily to prevent muscle loss.
