2, running: at least five times a week, each time for more than 40 minutes. In case of rain, you can climb the stairs slowly for half an hour (you can go up and down if the floor is not high).
3. Sit-ups and push-ups: Do them at the same time while watching TV at night, but be sure to do them in multiple groups (for example, 40 at a time, divided into 3 groups).
The above is what I have done for five years. I am 4 1 year-old, height1.73m, weight 80kg, no stomach, 6 abdominal muscles, a little fat at the waist, well-developed chest muscles, arm muscles and leg muscles.