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physiotherapist build strength while the kettle boils with the kettle exercises

Kettle Exercises

If you give me 2 minutes, I’ll teach you how to get strong at home with The Kettle Exercises.

It’s that time of the year again! The temperature drops, cold blustering winds blow and we re-discover the art of defrosting car windows. 

While there is plenty of action for the footy stars when the siren sounds, there is a lull in our physical activity during winter. 

So I have for you an easy and quick way to strengthen the major muscles of your body, without leaving the comfort of your home. And it does not take longer than what it takes for the kettle to come to a boil, a mere 2 minutes! 

I call these 5 easy exercises ‘The Kettle Exercises’, because they can be done while you are waiting for the kettle to boil. A most efficient use of your time to do something positive for your physical and mental health. 

Pop the kettle on and get your heart pumping!

The Kettle Exercises

Heel Raises

Stand sideways to the bench or holding on to the back of a solid chair.

Your feet shoulder-width apart.

Support yourself by holding onto the bench with one hand.

Slowly lift your heels off from the floor, rise up on your toes, hold for a second at the top and slowly lower yourself onto the ground.

Repeat 10 times.

Half Squats

Stand facing the bench or chair, feet shoulder width apart.

Support yourself by holding onto the bench with two hands.

Keeping your back straight, bend both legs and slowly lower yourself as if you are sitting down on a chair.

Squeeze your bottom as you return to the standing position.

Repeat 10 times.

Side Leg Raises

Stand sideways to the bench, feet shoulder width apart.

Support yourself by holding on to the bench with your left hand.

Slowly raise your right leg to the right, hold for a second at the top and then slowly lower to the ground.

Keep your back and legs straight while doing this.

Repeat 10 times.

Turn around and repeat the same with the left leg.

Standing Push Ups

Stand facing the bench at arm’s length away and feet shoulder width apart.

Place both hands wide apart on the bench.

Inhale as you bend your elbows and slowly move your upper body towards the bench.

Exhale as you use your arms to slowly push your body back to the starting position.

Repeat 10 times.

Marching On The Spot

A few more seconds to go and you are on the home run stretch now!

March on the spot, alternatively lifting your hips up as high as you can.

And you’re done!

What a great way to start the day and if you are up for a challenge, you can do it every time you boil the kettle. 2 minutes of wholesome goodness!

That the sweet sound of the boiling water would have done you more good than the footy siren itself! You have earned that cuppa now, go ahead and enjoy the hot drink.

Make your Kettle Exercises a part of your day.

If you’re looking for more exercises…

You can join our Group Exercise Classes run by our physiotherapists like Naveena and our EPs (Exercise Physiologists).