Do these exercises along with nutritious food: 1. Exercise 1: Stand with your back against the wall. Standing like this, try to keep yourself straight parallel to the wall. At the same time, try to touch the walls from the ankles to the head on the back of your body. Try to stretch straight by touching the walls in this way. Do this exercise 8 to 10 times a day. 2. Exercise 2: At the end of the first exercise, hang with your hands on the ring or bar. Leave the body weight. Let the legs swing like a pendulum. Feel the force of gravity on yourself. Leave yourself hanging for 10 seconds like this. Do this exercise again in the same process. You can do 8 to 10 times in one set. 3. Exercise 3: Hold the ring again. But this time you don't have to hang. Instead, try to lift yourself up by holding the ring. Once you can get up like this, then release the weight of your body. Leave and hang for about 3 minutes. 4. Exercise 4: At this stage, just hold the ring or bar and hang for 3 minutes. Do this 6 times. 5. Exercise 5: At this stage the exercise will feel a little difficult. Now you have to hang upside down in the ring or bar with the help of knee folds. Leave your body hanging upside down. Let both hands hang. . Exercise 6: If you have reached this stage, then the good news for you is that you have passed the most difficult stage. After that you don't have to hang on the ring or bar anymore. All you have to do now is take a long jump to the left of where you are standing first. Also try to land with your right foot. That is, the right foot will touch the ground before jumping. When jumping, try to jump as long as possible. . Exercise 7: At this stage we have reached the last step of our exercise routine. At this stage you lie on the ground with your stomach full. Your body and legs will be straight and taut.