Fitness tips: 10 simple home exercises to tone your body, make muscles strong

No Gym Membership Required
You don’t need a gym membership or expensive equipment to get stronger. Whether you’re rehabbing, avoiding the crowd or simply working out at home, these exercises are designed to help you build strength, improve mobility and stay safe. Each move targets key muscles, boosts balance, and can be modified to suit your fitness level (Images: Canva)

Stand Tall or Heel Raises
Stand upright with feet hip-width apart, keeping your knees straight. Slowly lift your heels off the floor and shift weight onto your toes. Lower heels gently under control. Try eight to fifteen reps. Once that’s comfortable, progress to one-legged heel raises, hold onto a surface for balance as needed for added strength challenge.

Push Up or Wall Push-Ups
Stand arm’s length from a wall, with hands shoulder-width apart. Bend elbows to lean in, then push back to straight arms. Keep feet flat and body aligned. Repeat eight to fifteen times. When you find this easy, move to a lower surface like a kitchen worktop or table to add more resistance and build upper body strength.

Rise Up or Sit to Stand
Sit on a sturdy chair with feet flat and hip-width apart. Lean slightly forward and stand up slowly, then sit back down with control. Repeat eight to fifteen times, using your hands initially if needed. As you gain strength, perform the movement without using your hands. Slowly, try the next level: lower into a squat without sitting fully.

Step Back or Split Squats
Stand sideways beside a table with support. Step one leg back and lower your body, keeping your chest lifted and back straight. Bend your rear knee and dip slowly, then return upright. Aim for eight to fifteen reps per leg. Gradually increase range of motion, bend deeper than a few inches as confidence and strength improve.

Lift Hip or Glute Bridges
Lie on your back with knees bent and feet flat. Press through your heels, lifting hips until you form a straight line between shoulders and knees. Lower down slowly. Perform eight to fifteen reps. Increase the lift over time, from just an inch to full hip extension, building stronger glutes and core stability.

Punch Forward or Seated Forward Punches
Sit upright with feet flat, hands in fists at eye level. Punch one arm forward, then alternate quickly but smoothly. Perform eight to fifteen reps per side. To make it harder, hold a small weight like a water bottle or tin. Eventually, stand and repeat punches to engage more core and upper-body muscles.

Curl Arms or Seated Biceps Curls
Sit upright with feet flat and elbows by your sides. Bend elbows to lift hands towards shoulders, then lower them slowly. Do eight to fifteen repetitions, either one arm at a time or both. Progress by holding light weights like tins and eventually stand for full-body engagement and added difficulty.

Lift Sides or Seated Upright Rows
From a seated position with arms by your side, lift elbows outwards and upwards until hands reach shoulder level, then lower. Keep shoulders and neck relaxed. Perform eight to fifteen reps. Holding light weights increases resistance; repeating the exercise standing raises intensity and improves upper-back strength.

Dip Down or Chair Dips
Sit on the front edge of a sturdy chair. Place hands beside hips and walk feet forward, lifting your bottom off the seat. Lower your body by bending elbows, then push back up. Do eight to fifteen reps. To progress: lower further or straighten legs to intensify triceps and shoulder challenge.

Leg Lift or Standing Side Leg Lifts
Stand tall, holding support if needed. Lift one leg sideways about 30 degrees, keeping your body straight. Lower with control. Repeat eight to fifteen times each side. Sit-down version is easier. Build on this by increasing height or removing support to improve balance and strengthen your hip muscles.

Practice Regularly
These ten strength exercises, are simple, effective and easy to do at home. From strengthening your legs and glutes to building upper-body and core stability, they help improve function and confidence. According to British Heart Foundation, practicing these exercises regularly, just a few sessions per week, can improve your strength and mobility. (Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis)