Personal experience is for reference only: warm up first, just warm up a little, do aerobic exercise, run, do aerobic exercise ... if you have time, do abdominal exercise.

sit-up

Lift one's leg with a suspended weight.

Sit-ups and turns

The exhaustion of each group

Siliu zu

Let's do it again.

Finally relaxed

If you have the conditions, you can join the club and let a full-time coach guide you.

If it's not too urgent to cut back.

You can do 4~6 groups of sit-ups and leg lifts before going to bed every night.

The exhaustion of each group

It will be effective in a month or so.