Diamond: here is what I suggest for legs thighs and buttocks.
Start with no weights at all, or if you can then just use one pound weights or a can of food in each hand. If that is too easy, go up only one pound at a time in weight.
Legs: use a step of some kind. You can buy steps designed to be used for this, or else use a low bench or the stairs to your house. Just make sure what you use is VERY STABLE and will not tip over and dump you on the floor. Put a weight in each hand and step up on the step with one foot first, then the other, then step down again one foot at a time. repeat over and over. I always do 16 reps. Then change so that you are stepping up with the other foot first. If you actually have a set of stairs in your house, just go up and down the stairs holding weights in your hands. Go slowly, don't hurry.
Do lunges: holding weights, step forward with one foot as far as you can go comfortably and remain stable, dip the back leg down and back up again, return to having both legs together. change sides. Repeat. Do the same stepping back instead of front. It doesn't matter how far the lunge is or how low you dip. You can work up from a very slight lunge to a bigger one. Stop lunges altogether if it hurts your knees!
squats: stand with feet shoulder width apart and holding weights on your shoulders or at your sides, squat down with your chest up and your back straight, and come back up. repeat.
Very important things to remember:
Always keep your chest up, don't round your back
Keep your back straight and stick your butt out when you squat and only go down as far as you can comfortably
Move slowly and deliberately, focusing on proper form
If anything causes a sharp pain, stop doing it
ALWAYS warm up first by doing a little bit of light jogging in place or something like that, and always stretch your muscles out both before and after
For buttocks, the step and lunge exercises are very good and another one is to lie on your back with your lower back pressed into the floor and your knees bent, feet flat on the floor. Place weights over your hips and raise and lower your hips slightly off the floor, clenching your buttocks when you do it. Repeat.
If you want you can look up these exercises on line and see video that will show you proper form. Always concentrate very hard on making sure you are using the proper form or you can hurt yourself. Always squat when picking up any weight, even one pound; never round your back.
