Waist:

Bicycle Crunches: Lie on your back, lift your legs, and bend your knees at a 90-degree angle. Bring your right elbow
towards your left knee while straightening your right leg, then switch sides.

Russian Twists: Sit on the floor with your knees bent and feet lifted. Hold a weight or a household item with both hands
and rotate your torso from side to side.

Side Planks: Lie on your side and prop yourself up on your forearm, keeping your body in a straight line. Hold the
position, engaging your core muscles.

Arms:

Push-Ups: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost
touches the floor, then push back up.

Tricep Dips: Sit on the edge of a chair with your hands gripping the edge. Slide your bottom off the chair and lower
yourself until your elbows are at a 90-degree angle, then push back up.

Bicep Curls: Hold a weight or household item in each hand with your arms extended down by your sides. Curl the
weights towards your shoulders, then lower them back down.

Legs:

Bodyweight Squats: Stand with your feet shoulder-width apart and squat down as if sitting back into a chair, then return
to standing.

Lunges: Step forward with one foot and lower your body until both knees are bent at a 90-degree angle, then push back
up to standing and repeat on the other side.

Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling,
squeezing your glutes at the top, then lower back down.

Buttocks:

Donkey Kicks: Start on your hands and knees. Lift one leg up towards the ceiling, keeping it bent at a 90-degree angle,
then lower back down and repeat on the other side.

Fire Hydrants: Start on your hands and knees. Lift one leg out to the side, keeping your knee bent at a 90-degree angle,
then lower back down and repeat on the other side.

Squat Pulses: Perform a regular squat, then pulse up and down in a small range of motion while keeping tension on your
glutes.

These exercises can be done in the comfort of your home with little to no equipment. Aim to do 2-3 sets of each exercise,
with 10-15 repetitions per set, and gradually increase as you build strength and endurance. Remember to warm up
before exercising and cool down afterwards to prevent injury.