mermaid line workout
The Mermaid Line, also known as the Mermaid Pattern, is formally known in anatomy as the 'internal and external oblique muscles.' It refers to the V-shaped lines on both sides of a man's abdomen near the pelvis. These lines resemble the slightly tapered shape of a fish's lower body, hence the name Mermaid Line. Leonardo da Vinci first proposed the Mermaid Line as an indicator of 'beauty' and 'sexiness' in his 'Treatise on Painting.' However, recently, as people have become more enamored with the Mermaid Line, many health-conscious women have also showcased their own Mermaid Lines, claiming that it is not an exclusively male physiological phenomenon.
The Mermaid Line is a unique physiological phenomenon of the human body. When a person's body fat percentage and abdominal muscles reach a certain level, the Mermaid Line will become visible. In human anatomy, there is no specific term for the 'Mermaid Line.'
The location of the Mermaid Line is precisely in the oblique muscle area, which is difficult to train. Because the lines are not as prominent as the abs and this area is prone to fat accumulation, the Mermaid Line is hard to achieve. Excess fat must be removed first for the abdominal lines to become clear, making the Mermaid Line visible.
II. Mermaid Line Training and Dietary Principles
The most important aspect of achieving the Mermaid Line is fat reduction. Generally, a body fat percentage below 12% for men and below 18% for women will result in a more noticeable Mermaid Line. If the fat percentage is not controlled within this range, no amount of strength training will reveal a clear Mermaid Line because it will be buried under fat.
Therefore, dietary control and regular exercise are the keys to achieving the Mermaid Line. Controlling diet mainly involves managing total calorie intake and the structure of various nutrients. Daily calorie intake should be less than the calories burned. The most important thing is to ensure adequate protein intake to prevent muscle loss. Specifically:
1. Develop healthy eating habits, abandoning previous habits of consuming large amounts of meat, and opting for low-oil, low-salt, and low-sugar foods. Reduce fat intake while ensuring high-quality protein intake. Lean meat, eggs, milk, and legumes are good choices. Control carbohydrate intake moderately but do not reduce it excessively.
2. Combine aerobic and anaerobic exercises, with a focus on aerobic. For example, you can start with about 20 minutes of strength training, followed by 30 minutes of aerobic exercise to promote fat burning. Be careful not to extend aerobic exercise too long to avoid muscle loss.
3. Strengthen targeted training for the waist and abdomen, such as crunches and leg raises.
III. How to Achieve the Mermaid Line at Home
To quickly achieve the Mermaid Line, your training plan should include not only core abdominal muscle exercises but also full-body cardiovascular and fitness training, along with an appropriate weight loss plan. Removing excess fat will make the Mermaid Line more defined.
[Video Tutorial]
Beginner: Entry-level, suitable for people with no training background.
Duration: 10-15 minutes
Intermediate: Suitable for people with some core abdominal muscle training background.
Duration: 10-15 minutes
Advanced: Suitable for people with a solid core abdominal muscle training background.
Duration: 10-15 minutes