When it comes to abdominal muscles, mermaid line, and vest line, most people may know it, but when it comes to shark line, many people may be confused. In fact, the shark line is also a term for a fitness line of products after abdominal exercise. Shark lines are named after the muscles on both sides of the lower body cavity appear like the gill slits on both sides of the shark. The shark line is no less attractive than the mermaid line or the vest line. So, do you know how to practice the shark line? Let’s find out together.

1. Single-arm rope pull-down

Facing the pulley machine adjusted to the highest gear. Holding the handle with one hand, stand three feet away from the machine. Keeping your arms straight, pull the handle directly down to the top of your knees, and try your best to squeeze and contract the serratus anterior muscle at the end of the movement. Can be divided into 5 groups, 30-40 times in one group.

2. Serratus anterior waist rotation

Stretch your hands forward to hold light dumbbells or barbell plates, keep your arms straight, and rotate your upper body from one side to the other as much as possible. Stretch out and keep moving! Do 50 reps on each side, then switch sides and repeat for 5 sets.

3. Pulley side pulldown

This action is similar to the kneeling rope pulldown for abdominal exercises, except that you need to rotate the upper body at the end of the action and contract the serratus anterior and external oblique muscles. At the end of the contraction, bring your elbow and opposite knee into contact. Do 25 reps of effort, then switch to the other side for 25 reps.

4. Lie on your back and turn your legs

Lie flat, put your arms by your side, palms down, lift your legs straight up, then keep your feet together, and slowly raise your legs toward Lower your left side until it touches the floor. Then lift your legs up again and repeat to the other side. Do 3 groups * 15 times on each side, and the next day you will feel that your waist is much tighter than before.

5. Supine straight arm pull-up

This action is mostly used to exercise the pectoralis major muscles, but it is also very effective for the serratus anterior muscles. Lie on a flat bench, hold a light barbell above your head, bend your elbows slightly, and lower the barbell behind your head as much as possible. With your elbows locked, perform a full extension, then return the barbell to its original position. 2 sets*30 times.

6. Twist the contralateral trunk

Kneel with all four limbs touching the ground, with the knees about a punch's distance from the ground. Twist the torso and extend one leg upward to straighten the kneesection, the palm of the opposite side should touch the toes as much as possible. The other leg rests on the sole of the foot to stabilize the body's balance. Return to the starting position and repeat on the other side. 15 reps per side.

7. Sideways abdominal curls

Lie on the mat on your side, with the upper leg bent so that the angle between the thigh and calf is about 60 degrees, and the lower leg flat on the ground. The upper body is tilted, the shoulder on the same side of the foot is off the ground, the other side is close to the ground, the upper arm is placed on the other shoulder, and the lower arm is straightened and placed naturally on the mat. 15 reps per side.