Fabric-based pneumatic exosuits have a broad application prospect due to their good human-machine interaction performance, but their structural design paradigm has not yet been finalized and requires in-depth research. This paper proposes the concepts of zone inflation and volume transfer for the design of a fabric-based pneumatic exosuit with both efficiency and wearability. The meaning of zone inflation is to divide the inflation area of pneumatic exosuit into inflation-deflation zone and inflation-holding zone which can reduce the consumption of compressed air and improve efficiency. Volume transfer, a strategic distribution method of inflatable regions inside the garment, can effectively enhance the wearability of the exosuit. Using inexpensive thermoplastic polyurethane film and clothing fabric, the exosuit is made by heat pressing and sewing. The exosuit has a response time of 0.5s, a stress area of 1500mm2, and a profile of only 32mm, which can be hidden inside common clothing. A mathematical model is developed to predict the output torque of the exosuit with an error of 3.6%. Mechanical experiments show that the exosuit outputs a torque of 9.1Nm at a pressure of 100kPa. Surface electromyography experiments show that the exosuit can provide users with a boost from sitting to standing, with an average reduction in electromyography signals of 14.95%. The exosuit designed using these methods synthesizes efficiency and wearability and is expected to be an ideal paradigm for fabric-based pneumatic exosuits.