On the one hand, you need to lose weight, because the muscles of the human body are uneven, just because your fat is too thick and blocks the shape of the muscles, so you need to lose weight first. Losing weight is nothing more than controlling diet and strengthening exercise, preferably long-distance running, about 10km per day. Eat less meat and more fruit for three meals.

On the other hand, strengthen the exercise of muscle groups. You can choose explosive sports and endurance sports. The muscles trained by explosive force are thick and the endurance muscles are smooth.

Explosive force, we should strengthen the intensity of a single action, such as doing five sit-ups at a time in the early stage, doing 10 groups, and then increasing the weight every time and doing less, but the total number of groups should not be less than 5 ~ 10 groups (depending on the intensity).

Endurance: Sit-ups 100 times or more, every day 1 group. You can appropriately increase the height of the lower body and increase your strength in the future.

This will highlight your six-pack abdominal muscles.

If you want eight pieces, you need to do leg lifting exercises, do two groups of legs from vertical ground to horizontal ground, and then increase the number of each group.

I hope it helps you.