You don’t need a gym full of machines to build strength, balance, and confidence. With just four simple pieces of home exercise equipment, you can stay active and feel stronger – whether you’re at home or even in your local park.
Each piece is affordable, easy to carry or store, and versatile enough for lots of different exercises. Here’s what’s in my Fab Four, and how you can use each one.
1. Physio Band (Flat Therapy Band)
Why it’s fab:
Portable: Fits in your bag or pocket
Versatile: Perfect for gentle strength work, rehab, and mobility
Exercises: Standing Side Leg Raise (Band around ankles)
Good for:
Strengthening hips, improving balance and walking stability.
- Loop band around your ankles.
- Stand tall, holding onto a chair or wall for balance.
- Slowly lift one leg out to the side, keeping toes pointing forward.
- Lower back down with control.
Exercises: Seated Row (Band looped around feet)
Good for:
Improving posture, upper-back strength, and shoulder mobility.
- Loop band around feet
- Sit tall on a chair or the floor with legs out in front.
- Loop the band around your feet and hold each end.
- Pull the band back, squeezing shoulder blades together.
- Slowly return arms to the front.
Exercises: Shoulder External Rotation
Good for:
Supporting shoulder health and preventing injury.
- Hold the band with elbows bent at 90° and tucked into your sides.
- Pull your hands apart, stretching the band while keeping elbows close.
- Return slowly to the start.
2. Resistance Band (with Handles or Loop)
Why it’s fab:
Portable: Light and easy to carry
Versatile: Can mimic many gym-style exercises
Exercises: Standing Row (Band anchored at chest height)
Good for:
Strengthening your upper back and improving posture.
- Attach the band to a door handle or sturdy pole, anchoring your band at chest height
- Stand tall, holding one handle in each hand.
- Pull your elbows straight back, squeezing shoulder blades together.
- Slowly return to the start.
Exercises: Squat with Band (Looped above knees)
Good for:
Leg strength, hip stability, and core support.
- Place a loop band just above your knees.
- Stand with feet shoulder-width apart.
- Sit back into a squat, keeping knees wide and chest lifted.
- Stand back up with control.
Exercises: Chest Press (Band anchored behind you)
Good for:
Strengthening chest, shoulders, and arms for daily pushing tasks.
- Anchor the band behind your back (e.g., around a pole or door).
- Hold a handle in each hand at chest height.
- Push both arms straight forward, then slowly return.
3. Dumbbells
Why it’s fab:
Portable: Easy to store at home
Versatile: Excellent for building strength and power
Exercises: Dumbbell Squat (Weights held at shoulders)
Good for:
Strengthening legs, glutes, and core for everyday movements like standing up or climbing stairs.
- Hold a dumbbell in each hand at shoulder height.
- Stand with feet hip-width apart.
- Bend your knees and sit back into a squat, keeping chest lifted.
- Push through your heels to return to standing.
Exercises: Single-Arm Row (Leaning on a chair)
Good for:
Strengthening back, improving posture, and supporting lifting tasks.
- Place one hand on a chair or bench for support.
- Hold a dumbbell in the opposite hand.
- Pull the dumbbell up towards your ribs, keeping elbow close to your body.
- Lower with control.
Exercises: Overhead Press
Good for:
Shoulder strength, arm power, and daily tasks like reaching overhead.
- Hold dumbbells at shoulder height.
- Press them straight up over your head.
- Lower slowly back to shoulder height.
- Balance Pad
Portable: Light and compact Versatile: Great for balance and stability training
4. Balance Pad
Why it’s fab:
Portable: Light and compact
Versatile: Great for balance and stability training
Exercises: Single-Leg Balance (Standing on pad)
Good for:
Improving balance, ankle strength, and reducing fall risk.
- Stand with one foot on the pad, the other foot lifted slightly.
- Hold for 20–30 seconds, then swap sides.
Exercises: Heel Raises (Standing on pad)
Good for:
Strengthening calves and improving walking stability.
- Stand on the pad with feet hip-width apart.
- Slowly rise up onto your toes, then lower back down.
Exercises: Bridge (Feet on pad while lying down)
Good for:
Strengthening glutes and core and supporting lower-back health.
- Lie on your back with knees bent and feet on the pad.
- Push through your heels to lift your hips into a bridge.
- Lower slowly back down.
Why these four?
With just these four tools, you can cover all the essentials: strength, balance, mobility, and confidence. They’re affordable, safe, and add variety to your routine – helping you stay active and independent, wherever you are.
Want a little extra motivation?
Nothing beats exercising with others. Our group fitness classes are designed for over 55s, blending exercise with fun and social connection. And we provide all the equipment!
Check out our timetable and book a class today.