Unironically, walking everywhere helps a lot. I went on a month long trip to Japan and was doing minimum 15000 steps a day. When I got back, literally everyone noticed my hips were significantly thicker.
Bodyweight squats and yoga also help a ton, but require a bit more effort obviously.













He could just be sent to CECOT or a random Sudanese prison. I think it’s still too good for him, but I’m willing to compromise.