If you have a lot of fat, you should mainly practice aerobic fat reduction. You can't build muscles without losing fat. First warm up 10- 15 minutes, do anaerobic unarmed and equipment for 20-40 minutes, and finally jog or walk for 40 minutes. Relax after you finish. Do abdominal exercises at least five times a week.

Aerobic exercise takes more than 40 minutes to effectively reduce fat, no more than two hours a day and no more than five days a week.

When running, your feet should follow the ground and then go to the soles of your feet. It is not easy to form muscle legs. After running, you should massage and relax.

It is very important to warm up and stretch before, and stretch and massage to relax after finishing.

Avoid sweets, high-fat and high-calorie barbecue and frying, eat more fish, meat, eggs, beans, dairy products, fruits and vegetables, and get enough sleep is also important.

Then practicing abdominal muscles can't be just an action. I suggest the following:

The movements shown in the figure below are basically 20-30 times in 3-8 groups, and the rest between groups is less than 1 minute, and it should be increased or decreased appropriately.