Gain muscles and improve your posture

1. Workout with kettlebells
    - Stand with your feet around 30 cm apart and your fingers pointed outward to balance the kettlebell properly.
    - Maintain your shoulders back and begin swinging the kettlebell backward as if sitting in a chair.
    - Hold your shoulders back and press your hips forward while squeezing your buttocks. As you move, the push and weight of the kettlebell will pull your arms forward, creating a swing. Make 20 to 25 swing

2. Include a 6-minute daily abdomen exercise routine.

Exercise 1: The Myotatic Crunch (with BOSU or swiss ball):
 - Begin with arms spread as high as possible overhead. Keep your arms behind your back or your hands adjacent to your ears.
 - Slowly lower for 4 seconds until your fingers contact the floor while striving to get your hands away from the ball.
 - Take a 2-second pause at the bottom, striving for maximal elongation.
 - Raise and stop in a controlled, higher, fully contracted position for two seconds. 
 - Repeat for a total of ten times. Once you've completed 10, add weight to your hands for repetitions.

Exercise 2: The Cat Vomit Exercise:
 - Stand on all fours and keep your eyes straight under your chin or slightly in front of you. Try not to bend your back or strain your neck.
 - Exhale strongly through your mouth until all the air is out. This strong exhalation should cause your abdomen to contract. To tighten the transverse abdominal muscles, you must exhale completely, and gravity will provide resistance.
 - Hold your breath and gently pull your navel toward your spine for 8-12 seconds.
 - Inhale thoroughly through the nose after holding for 8-12 seconds.
 - Rest in one breath cycle, exhale slowly through your mouth, inhale slowly through your nose, then repeat five more times.