Go to the gym for about 45 days, you can practice vest line, keep exercising every day, and cooperate with a healthy diet.

Waist rotary machine.

Sit flat on the instrument, with your chest attached to the cushion, your thighs clamped on the cushion, and your body rotates to one side, and then rotate to the other side by exchanging left and right. Repeat the action 15 to 20 times, paying special attention to the upper body clinging to the cushion.

Abdominal training machine.

Lie flat on the instrument, hold the handles on both sides of the head with both hands, bend your knees, adjust the weight to a suitable load, and do the rolling exercise for 15 to 20 times. It should be noted that the body cannot relax completely when lying on your back.

Robbing a bar.

Support your forearm on the mat, keep your feet shoulder-width apart, keep your head in a normal posture, look directly at the mat, feel your abdomen contract inward, and stay still 15 to 20 seconds. Watch your hips, keep breathing smoothly, and don't hold your breath.