Don’t have any equipment at home and looking for some exercise ideas to stay active?
No problem – we’ve got some creative options for you!
Here are some beginner to advanced* moves you can try in the comfort of your own home.
You will need:
1x sturdy chair or couch that won’t slide on the floor
1x kitchen benchtop (or a sturdy chair)
2 x tea towels
*Please don’t attempt advanced moves unless you are confident you will not cause harm doing so!
Beginner level
Sit to stand:
- Walk your hips to the edge of the chair and bring your toes behind your knees.
- Use both armrests to help push off the chair/couch (if you want to make this more difficult use one or no armrests)
- Lean forward bringing your nose over your toes
- Repeat 10 times
Marching on the spot:
- Move to your kitchen benchtop (or sturdy chair back) and hold on for support.
- March 20 steps, lifting your knees as high as possible.
Heel raises:
- Continue holding onto your kitchen benchtop (or sturdy chair back) for support
- Raise your heels so that you are standing on your tiptoes
- Repeat 10 times
Moderate to High Level
Hamstring/Gluteal bridge at chair:
- Lie on the floor, with your legs positioned on the couch seat. (For moderate level keep both hands positioned on the floor)
- Lift your bottom up to make a straight line between your shoulders, hips, and knees
- Repeat 10 times
- For advanced, hold both hands in the air
- To make it even more challenging, try a single leg raise as pictured in the last diagram!
Abdominal strength in plank and pike position
Place two tea towels under your feet
Mountain climber:
- Alternate bringing your left and right leg forward
- Repeat 10 times on each side
Bunny hop:
- Bend your knees and bring both your legs towards your chest.
- Then back out into plank position.
- Repeat 10 times.
Plank to pike:
- Keep your knees straight and bring both your legs towards your chest.
- Repeat 10 times
