Hello, landlord; The method of 1 abdominal muscles is sit-ups, of which 60 groups are 1 group, and there are about 8 groups. Push-ups can also exercise chest muscles. Do about 50 at a time, at least 8 groups, and 3 run 5 kilometers. Can exercise calf and thigh muscles! Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate.