We have called the exercises on this page kettle exercises because they can be done while you are waiting for the kettle to boil or even while talking on the telephone. All you need is a stable piece of furniture about the height of a kitchen bench to hold on to. Don’t hold your breath when you do these exercises.
Side leg raises (improves both strength and balance)Stand sideways to the bench and hold on with your right hand to support yourself. Slowly take your left leg out to your left side. Keep your back and both legs straight. Hold the position for one second then slowly lower. Repeat 8 times at first, increasing to 15. Turn around and hold on with your left hand while you raise your right leg.
Half squats (improves leg strength)Stand facing the bench with your feet apart (about shoulder width), feet facing forward and holding on with both hands. Leaning very slightly forward, but keeping your back straight, slowly bend both legs, keeping your knees over your feet. Do not go down too far. As you return to the up position, squeeze your buttocks together as if there is a $5 note between them that you don’t want to drop. Repeat 8 times at first, increasing to 15.
Heel raises (for strength and balance)Stand sideways to the bench, feet apart (shoulder width) holding on with one hand to support yourself. Slowly rise up on to your toes, hold for one second and lower again. Do this 8 times to begin with, increasing to 15. Make sure your movements are not rushed.
As you progress, try these exercises holding on with one fingertip, then not holding at all. If this is easy for you, try it with no hands and with your eyes closed.