First, the most powerful training for abdominal muscles is leg lifting (all kinds of leg lifting). A large number of leg lifts stimulate abdominal muscles, especially the lower abdominal muscles. Three groups each time, each group 10- 16 times.

Second, you can do some abdominal rolling exercises (all kinds of abdominal rolling) for upper abdominal muscles.

When the two training movements are combined, the effect will be very obvious in a month or so.

Chest muscles should mainly practice push-ups.

Narrow-grip push-ups stimulate the chest muscles the most.