Here are low impact ab exercises for strengthen your core with ease. Discover a low-impact workout that’s gentle on the joints, packed with effective exercises and tips for building a stronger core. Embrace this accessible routine to improve stability, tone your abs, and achieve a fitter, more resilient core without high-impact strain.

Low-Impact Routine to Work Your Whole Core

A low-impact routine to work your whole core can help strengthen and tone your abdominal muscles without putting excessive strain on your joints. Here’s a sample low-impact core workout that targets different areas of your core:

Warm-up: Start with 5-10 minutes of light cardio, such as brisk walking or marching in place, to warm up your body.

Low-Impact Core Routine:

Seated Leg Lifts:

Sit on a mat with your legs extended in front of you.
Place your hands on the ground slightly behind your hips for support.
Lift your legs off the ground a few inches, engaging your core.
Lower your legs back down without touching the ground and repeat.

Dead Bug:

Lie on your back with your arms extended toward the ceiling and knees bent at a 90-degree angle.
Lower your right arm and left leg towards the floor while keeping your lower back pressed into the mat.
Return to the starting position and repeat on the other side.

Bird Dog:

Start on your hands and knees in a tabletop position.
Extend your right arm forward while simultaneously extending your left leg back.
Keep your hips and shoulders square to the ground.
Return to the starting position and repeat on the other side.

Plank:

Get into a forearm plank position with your elbows directly beneath your shoulders.
Engage your core and keep your body in a straight line from head to heels.
Hold the plank for as long as you can maintain proper form.

Bridge:

Lie on your back with knees bent and feet flat on the ground.
Lift your hips off the ground, creating a straight line from shoulders to knees.
Squeeze your glutes and engage your core as you hold the bridge position for a few seconds.
Lower your hips back down and repeat.

Russian Twists:

Sit on a mat with your knees bent and feet flat on the ground.
Lean back slightly while keeping your back straight.
Hold a dumbbell or a weighted object with both hands and twist your torso to the right, then to the left.

Cool-down: Finish the workout with 5-10 minutes of gentle stretching, focusing on your core and other major muscle groups.

Remember to perform each exercise with control and proper form. Start with a few repetitions of each exercise and gradually increase the number of sets and repetitions as you build strength. Always listen to your body and consult with a healthcare professional before starting any new exercise program, especially if you have any pre-existing health conditions or concerns.

10-Minute Low Impact Abs Workout

5 Easy Standing Exercises for Abs: With No Equipment

Here are five easy standing exercises for abs that require no equipment:

Standing Crunches:

Stand with your feet hip-width apart and hands behind your head.
Contract your abs and bring your right knee up while simultaneously crunching your left elbow towards your knee.
Return to the starting position and repeat on the other side.
Continue alternating sides for the desired number of repetitions.

Standing Oblique Twists:

Stand with your feet shoulder-width apart and place your hands on your hips.
Engage your core and twist your torso to the right, keeping your hips facing forward.
Return to the center and twist to the left.
Continue alternating twists for the desired number of repetitions.

Side Bends:

Stand with your feet shoulder-width apart and arms relaxed at your sides.
Slowly bend to the right side, sliding your right hand down your leg while keeping your left arm reaching overhead.
Engage your core and return to an upright position.
Repeat the bend to the left side and continue alternating for the desired number of repetitions.

Standing Knee to Elbow Crunches:

Stand with your feet hip-width apart and hands behind your head.
Lift your right knee up towards your chest and simultaneously crunch your left elbow towards your knee.
Lower your leg and arm back to the starting position.
Repeat the movement on the opposite side, and continue alternating for the desired number of repetitions.

Standing Heel Touches:

Stand with your feet slightly wider than hip-width apart, arms relaxed at your sides.
Engage your core and lean your torso to the right, reaching your right hand towards your right heel.
Return to an upright position and repeat the movement to the left side.
Continue alternating heel touches for the desired number of repetitions.

Perform each exercise with control and focus on engaging your abdominal muscles throughout the movements. Start with a few repetitions of each exercise and gradually increase the number of sets and repetitions as you get more comfortable.

These standing exercises are convenient, effective, and can be incorporated into your daily routine without the need for any equipment. Remember to maintain proper form and consult with a healthcare professional before starting any new exercise program, especially if you have any pre-existing health conditions or concerns.

10 Minute Standing Abs HIIT Workout [NO REPEAT/ LOW IMPACT]

Low Impact Ab Workout with Tips and Exercises for a Stronger Core

A low-impact ab workout is ideal for building a stronger core without putting excessive stress on your joints. Here’s a low-impact ab workout routine with tips and exercises to help you achieve a stronger core:

Warm-up: Start with 5-10 minutes of light cardio, such as walking or gentle jogging, to increase blood flow to your muscles and prepare your body for the workout.

Low-Impact Ab Workout:

Dead Bug:

Lie on your back with your arms extended towards the ceiling and knees bent at a 90-degree angle.
Lower your right arm and left leg towards the floor while keeping your lower back pressed into the mat.
Return to the starting position and repeat on the other side.
Tip: Focus on maintaining a stable core throughout the movement, and avoid arching your lower back.

Standing Crunches:

Stand with your feet hip-width apart and hands behind your head.
Contract your abs and bring your right knee up while simultaneously crunching your left elbow towards your knee.
Return to the starting position and repeat on the other side.
Tip: Keep the movement controlled and avoid pulling on your neck with your hands.

Seated Leg Lifts:

Sit on a mat with your legs extended in front of you.
Place your hands on the ground slightly behind your hips for support.
Lift your legs off the ground a few inches, engaging your core.
Lower your legs back down without touching the ground and repeat.
Tip: Focus on keeping your back straight and core engaged throughout the exercise.

Plank with Knee Tucks:

Get into a plank position with your hands directly beneath your shoulders and toes on the ground.
Bring your right knee towards your chest, engaging your abs.
Return your right leg to the plank position and repeat on the other side.
Tip: Maintain a straight line from head to heels during the knee tucks, and avoid sagging or arching your back.

Cat-Cow Stretch:

Start on your hands and knees in a tabletop position.
Inhale and arch your back, lifting your head and tailbone towards the ceiling (Cow Pose).
Exhale and round your back, tucking your chin and tailbone (Cat Pose).
Repeat the fluid movement between Cow and Cat poses to gently stretch and strengthen your core muscles.
Tip: Focus on the breath and move through the stretch with control.

Cool-down: Finish the workout with 5-10 minutes of gentle stretching, focusing on your core and other major muscle groups. Stretching helps reduce muscle tension and increases flexibility.

Tips for a Stronger Core:

Consistency is Key: Aim for regular core workouts to see progress and build strength over time.
Engage the Core: During each exercise, consciously engage your core muscles by drawing your navel towards your spine. This ensures you’re working the right muscles and protecting your back.
Proper Form: Focus on maintaining proper form throughout each exercise to maximize effectiveness and prevent injury.
Breathing: Remember to breathe throughout the exercises. Exhale during the exertion phase (the hardest part of the movement) and inhale during the relaxation phase.
Listen to Your Body: If you experience any pain or discomfort, modify or stop the exercise and consult with a healthcare professional if necessary.

Always consult with a healthcare provider or fitness professional before starting a new exercise program, especially if you have any pre-existing health conditions or concerns. Enjoy your low-impact ab workout and journey to a stronger core!

If you enjoyed these tips on low impact ab exercises and would like to keep it close to you at any time, just save this pin to your Pinterest Board.

Home › Low Impact Exercises ›Low Impact Ab Exercises