If you don't have fitness equipment, you can do push-ups, sit-ups and leapfrog, which can exercise and increase your muscles. Doing push-ups can practice pectoralis major, which is simple and effective. You can also practice triceps brachii, deltoid and trapezius.

The easiest way to practice biceps brachii is to grasp large objects that can be fixed with one hand, such as doorframes and railings. Get close to the object with your feet, then hold the object's arm as straight as possible and bend and stretch repeatedly.

You can use triceps brachii as abdominal support to practice.

Do sit-ups, practice abdominal muscles simply and effectively,

You can also lie flat on the bed and touch your toes with both hands (lift your body). Do it slowly. If it is fast, there will be inertia, which will affect the effect. Be sure to do it to the end and do it in place. Or, grab the horizontal bar with both hands, lift your legs horizontally, and repeat.

It is advisable to have muscle aches every time. Remember not to do it every day. Every time you do anaerobic exercise, you should destroy the abdominal muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue. To put it bluntly, muscles grow out at rest after anaerobic exercise.

Also combine aerobic exercise, such as jogging, and be sure to sweat. If you simply do sit-ups, the fat layer will not decrease, the muscle layer will thicken and the waist will be thicker.

Reasonable collocation of food, cyclic and gradual exercise, and persistence will naturally receive good results.