Fitness! Focus on persistence! If you can't catch fish in three days and catch the net in two days, one month is far from enough to achieve the ideal effect. I recommend the simplest and most effective method: [Abdominal support] Do it every night before going to bed, and set a goal to do it step by step, such as doing it 20 times the first night and 21 times the second night, which can do the best. There is no requirement on diet, just eat enough, and the most important thing is perseverance! That's what I did! Now the muscles are very developed!