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: an exercise band, a balance cushion, a 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 on your tiptoes and slowly lower yourself down.
- More difficult: do the exercise on one leg or with a weight in a backpack
3. Pelvic lift
Activates the seat and the 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 the back and the 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 a 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.
About the content – expertly reviewed by a physiotherapist
Our goal is to provide clear, practical and reliable information about health, exercise and orthopaedic aids. All our blog posts are based on proven knowledge and are reviewed by our licensed physiotherapist, Ida, to ensure that the advice is safe, up-to-date and relevant.
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