For a month, as for the abdominal muscles, the upper body and legs are folded at the same time and then lie flat at the same time, which has the best effect. Remember that sit-ups do not exercise abdominal muscles, and the effect is not good. After fitness, practice once every two days to give your muscles time to grow. If you practice every day, your muscles will not grow up or even shrink. I suggest you gradually increase the weight of dumbbells every day, such as 10 kg today, 15 kg after two days' rest, 20 kg after two days, and then start from 10 kg next week, so that muscles will grow faster. Be sure to remember that the interval between muscle exercises should not exceed 3 days, otherwise all your efforts will be in vain. In addition, the strength must be enough, otherwise no muscles will grow. All the above are my personal experiences, and they are all successful.