1, get a bench where you can lie comfortably and lift dumbbells (this varies from person to person, and you have to find it yourself or go to a place where you sell fitness equipment, and the cheaper one is not much more expensive than a good pair of dumbbells), and then go home and put things like waste books on one side of the bench to make it as obvious as possible. When lying down, choose to put your legs on the padded side and your head on the unpaved side-basic movements ~ ~ If you slip like this, you can put a wet towel on your back to increase friction and try to avoid slipping.

2, feet on the ground, hands on the sofa or stool (about 30-40 cm is enough, not too high)-here the head is high and the feet are low, then do push-ups. Remember to fix things that need hand support, and be careful to knock them down, and the front teeth will soon fall out. Because this way of keeping your head high and your feet low will generally feel more relaxed, you can add some points to your back appropriately, such as carrying a bag.

In view of your limited conditions, it is more practical to think of these two methods, hoping to help you.