Here are 10 effective exercises you can do at home without any equipment:
- Push-ups
Target areas: Chest, shoulders, triceps, core
How to do it: Start in a plank position, with your hands shoulder-width apart. Lower your body towards the floor and push back up to the starting position.

- Squats
Target areas: Legs, glutes, core
How to do it: Stand with your feet shoulder-width apart, bend your knees and lower your body as if you’re sitting in a chair, keeping your back straight. Stand back up.

3. Lunges
Target areas: Legs, glutes
How to do it: Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Push off the front leg to return to the standing position. Alternate legs.

4. Plank
Target areas: Core, shoulders, back
How to do it: Hold a straight line from head to heels in a push-up position, with your forearms on the ground. Keep your core tight and hold for time.

5. Mountain Climbers
Target areas: Core, shoulders, legs
How to do it: Start in a plank position and quickly alternate bringing your knees towards your chest in a running motion.

6. Glute Bridges
Target areas: Glutes, hamstrings, core
How to do it: Lie on your back with knees bent and feet flat on the floor. Push through your heels to lift your hips towards the ceiling, squeezing your glutes at the top. Lower and repeat.

7. Leg Raises
Target areas: Core, lower abs
How to do it: Lie on your back with your legs straight. Slowly raise your legs to a 90-degree angle and lower them back down without letting them touch the floor.

8. Bicycle Crunches
Target areas: Core, obliques
How to do it: Lie on your back with your hands behind your head. Bring one knee toward your chest and twist your torso to bring the opposite elbow toward that knee. Alternate sides.

9. Burpees
Target areas: Full body
How to do it: Start standing, squat down, place your hands on the floor, jump your feet back into a plank, perform a push-up, then jump your feet forward and explode upwards into a jump.

10. Superman
Target areas: Lower back, glutes, shoulders
How to do it: Lie face down with your arms extended in front of you. Lift both your arms and legs off the ground as high as you can, squeezing your glutes and lower back. Hold briefly and lower.

These exercises engage multiple muscle groups and can be combined into a workout routine to target different areas of the body, improving strength and overall fitness.