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15 exercises for home

Five for legs, five for arms and shoulders, five for upper body and core. These groups overlap: many movements work more than one muscle group.

Choose a few movements that suit you; you do not need to do all 15. The figures show starting and finishing positions. Start with one comfortable set, use a stable chair and light weights, breathe normally and stop for sharp pain or dizziness. Allow recovery between strength sessions.

Starter amounts below are examples, not a personal prescription. Keep the same form and support when tracking progress. NHS strength guidance · Technique and recovery

Legs · 5 exercises Five numbered legs exercise figures, with start and finish poses. Full instructions follow below.

Tap the figure to enlarge. Read the matching instructions before trying a movement.

1. Sit-to-stand

Start gently: 5 repetitions · 1 set

Stable chair

  1. Sit near the front, with feet planted under your knees.
  2. Lean forward slightly and stand; sit back down with control.

Use your hands for support if needed.

2. Supported mini-squat

Start gently: 5 repetitions · 1 set

Stable chair

  1. Hold the chair and stand with feet comfortably apart.
  2. Bend hips and knees a little, then return to standing.

Keep knees pointing with your toes; use a shallow range.

3. Supported calf raise

Start gently: 5 repetitions · 1 set

Stable chair

  1. Hold the chair lightly and stand tall.
  2. Lift both heels, pause, then lower them slowly.

Keep the movement steady rather than bouncing.

4. Standing side leg raise

Start gently: 5 repetitions · 1 set

Stable chair

  1. Stand tall, holding a chair for balance.
  2. Move one leg a little to the side, then return.

Keep toes forward and avoid leaning; repeat each side.

5. Standing backward leg raise

Start gently: 5 repetitions · 1 set

Stable chair

  1. Stand upright and hold a chair.
  2. Move one straight leg a short distance behind you, then return.

Avoid arching your lower back; repeat each side.

Arms & shoulders · 5 exercises Five numbered arms & shoulders exercise figures, with start and finish poses. Full instructions follow below.

Tap the figure to enlarge. Read the matching instructions before trying a movement.

1. Biceps curl

Start gently: 5 repetitions · 1 set

Light dumbbells or water bottles

  1. Stand tall with arms by your sides and palms forward.
  2. Bend your elbows to raise the weights, then lower slowly.

Keep your upper arms still and avoid swinging.

2. Hammer curl

Start gently: 5 repetitions · 1 set

Light dumbbells or water bottles

  1. Hold the weights by your sides with palms facing inward.
  2. Bend your elbows and return slowly, keeping the same grip.

Keep wrists straight and shoulders relaxed.

3. Seated shoulder press

Start gently: 5 repetitions · 1 set

Stable chair and light weights

  1. Sit tall with weights near shoulder height.
  2. Press upward only through a comfortable range, then lower.

Avoid leaning back; use no weight if that is more comfortable.

4. Supported triceps kickback

Start gently: 5 repetitions · 1 set

Stable chair and light weight

  1. Support one hand on a chair and hinge forward at your hips.
  2. Keep the working upper arm beside your torso; straighten then bend that elbow.

Move the forearm without swinging the shoulder; repeat each side.

5. Seated wrist curl

Start gently: 5 repetitions · 1 set

Stable chair and light weight

  1. Rest your forearm along your thigh, palm up, with wrist just beyond the knee.
  2. Curl the hand slightly upward, then lower through a small comfortable range.

Keep the forearm supported and use a very light weight.

Upper body & core · 5 exercises Five numbered upper body & core exercise figures, with start and finish poses. Full instructions follow below.

Tap the figure to enlarge. Read the matching instructions before trying a movement.

1. Wall push-up

Start gently: 5 repetitions · 1 set

Clear wall

  1. Place hands on the wall near shoulder height and step back a little.
  2. Bend elbows to approach the wall, then push away.

Keep your trunk straight; stand closer to make it easier.

2. Forearm plank

Start gently: 10 seconds · 1 set

Mat

  1. Rest on forearms with elbows below shoulders.
  2. Extend your legs and hold a straight trunk while breathing normally.

Use knees down for an easier version; stop before your back sags.

3. Bird dog

Start gently: 5 repetitions · 1 set

Mat

  1. Start on hands and knees, with a steady back.
  2. Reach one arm forward and the opposite leg back, lifting them toward trunk height; return and switch.

Try an arm or leg alone first; count repetitions per side.

4. Small curl-up

Start gently: 5 repetitions · 1 set

Mat

  1. Lie on your back with knees bent and feet resting on the floor.
  2. Tighten your abdomen and gently lift your shoulders a little, then lower.

Keep the neck relaxed; do not pull your head or perform a full sit-up.

5. Supported one-arm row

Start gently: 5 repetitions · 1 set

Stable chair and light weight

  1. Brace one hand on a chair and hinge forward, with the other arm hanging.
  2. Draw the weighted elbow back beside your body, then lower slowly.

Keep your back steady and avoid twisting; repeat each side.