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

Have fun exercising at home and, as always, stop if an exercise is uncomfortable or causes pain!


Please click here to book an appointment with one of our Physiotherapists or here to contact Wisdom Physiotherapy for more information.