Home training is both practical and effective – you save time, don’t need gym equipment and can train when it suits you. Our physiotherapist Ida has put together a program of eight simple exercises for home training. They require minimal equipment and can be done almost anywhere – perfect for those who want to train at home or on the go.
How to get started with home training
You will need: exercise band, balance cushion, chair and possibly an exercise mat.
Setup: 10–20 repetitions per exercise, 2–3 sets, rest 1–2 minutes between sets.
Tip: Adapt the exercises to your conditions. Feel it – if it hurts, skip or adjust the exercise.
8 exercises for home training
1. Getting up from a chair with a rubber band
Trains thighs, buttocks and posture.
- Attach a rubber band above your knees, stand up and sit down slowly
- More difficult: do the exercise on one leg at a time
2. Toe raise
Strengthens calves and ankles.
- Stand behind a chair, rise up on your tiptoes and slowly lower yourself down.
- More difficult: do the exercise on one leg or with weight in a backpack
3. Pelvic lift
Activates seat and torso.
- Lie on your back with your knees bent, lift your hips up and slowly lower them down.
- More difficult: do the exercise with one leg extended
4. Dead bug
Strengthens core muscles and improves stability.
- Lie on your back, extend the opposite arm and leg in a controlled manner
- Easier: start with one arm at a time
5. Diagonal lift in all fours
Good balance and core exercise.
- Lift the opposite arm and leg simultaneously, keeping your torso still
- More difficult: place a stick on your back and try to hold it in place
6. Rowing with exercise bands
Strengthens back and arms.
- Attach the band to the door handle at waist height, pull the band towards your stomach with a controlled movement
- More difficult: attach the band higher and do rowing with your elbows at shoulder height
7. Bicep curl with exercise band
Insulates elbows and arms.
- Stand on the band, pull your hands up towards your shoulders
- More difficult: use harder resistance
8. One-legged standing on balance cushion
Improves balance and ankle stability.
- Stand on one leg for 30 seconds
- More difficult: close your eyes or move your eyes for more challenge
Why home training works
- You can train without a gym and machines
- Perfect for travel, everyday life or vacation
- Adaptable – from beginner to advanced level
Want to make your workout more challenging? Add a balance cushion for increased difficulty!
Summary – train wherever you are
These home workout routines allow you to work out your entire body with minimal equipment. The program strengthens muscles, improves balance, and increases endurance – perfect for those who want to get started at home or continue their workout on the go.
At Rehaboteket you will find a wide range of exercise bands, balance pads, ergonomic training aids and accessories for home training.
