Well, exercise is gradual, and high-intensity exercise will strain muscles, which is not good for your health. As for the method, you can do these six actions in turn, such as prone, side abdomen, supine leg lifting, arm-to-arm abdominal lifting, heel-to-heel abdominal lifting, and leg-to-leg abdominal lifting. It will work in a week, but you are a little tired. Please stick to it. Personally, don't be so intense at first, it's bad for your muscles. You can buy a tummy tuck. If you insist so much, the effect will be quick. As for work and rest, I suggest doing my suggested actions at least twice a day for half an hour each time. If you have anything else to ask, you can ask.