For the landlord's age of 22, height 180 and weight 144 kg, I can tell you responsibly that many people are envious and very standard. If you have a little stomach, stick to sit-ups. The most effective method for abdominal muscles is sit-ups. You need to stick to it, even if you don't go to the gym at home in the future.

The landlord wants to practice in the direction of this picture, especially the waist, but he doesn't want to practice the thick waist. I think the problems that should be paid attention to at ordinary times, such as diet, intensity and persistence time, are not low, and a complete fitness plan and diet are needed. Because if you want to keep fit and shape, the methods vary greatly according to your physique. So I suggest that the landlord should not be short of money. Go to a fitness club and ask a fitness instructor to accompany you, and tell your thoughts and goals. He can make a detailed fitness plan and diet for you. Short time, good effect, get twice the result with half the effort! ! Finally, I hope you can build a beautiful and stylish figure! !