1 The quickest and most effective way is to do sit-ups for 4 minutes every day! Otherwise jump rope for 35 minutes for aerobic training! 2 If you practice at home, there is a way: 1: Abdominal muscles: Personally, I think my abdominal muscles are better, but I still have to stick to it. I do it 3-4 times a week, but unlike other muscles, I have to stimulate it constantly, so I have to be exhausted every time to achieve the effect, and the interval between them is preferably about one minute. It is best to practice 6 groups of abdominal muscles. You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head. Push-ups can also exercise abdominal muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation. Hold your hands high, your body hangs vertically, your waist and abdomen are lifted hard, and your legs are at 90 degrees to your upper body. Be careful not to shake your body and work in groups. 2. Chest muscles: Lie flat and lift barbells. The weight depends on your own situation. 10 each group, 3-5 groups at a time. Push-ups, 30 in each group, do 3-5 groups. 3. Dumbbells, arms and tensioners should also be made in groups. According to your own situation, 3-5 groups, 50 dumbbells in each group, each group 15 arm and stretcher. 4. Pay attention to strengthening high protein and fat in the diet. The intake peak of protein is about 1 hour after each exercise. Pay attention to eating high-protein food. Do the above, persevere, I believe.