Low-impact exercise doesn’t necessarily mean easy exercise. In fact, low-impact exercises can help build strength, improve posture, increase flexibility, and help with coordination.
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Not sure where to start? Try this routine from Emily Rutherwood, Level 3 Personal Trainer and Studio Manager at FS8 Oxford Circus (Opens in a new tab). FS8 is a chain of studios from the high intensity F45 brand and their new branch in central London is their first location in the UK. It offers a style of exercise that’s calmer but still challenging, with workouts that mix elements of Pilates, yoga, and strength training.
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Rutherwood suggested these low-impact exercises as a way to try out the training method yourself. The movements focus on your glutes, core, and upper body. All you need is a set of medium weight dumbbells and a mat. If you don’t have either, browse our roundup of the best dumbbells and the best exercise mats.
Do each exercise for 30 seconds each (or each side where appropriate), continue each exercise straight up without resting, then take a 60-second break. Do the circuit three times and prepare to feel the burn.
time 30 seconds comfort 0 seconds
Lie on your back with your feet flat on the floor, hip-width apart. Bring your feet toward your hips, then raise your hips as high as you can, engaging your glutes by squeezing your butt. Lower your hips. Repeat for 30 seconds.
2 Lateral plank leg raises
time 30 seconds on each side comfort 0 seconds
Lie on one side, with your body supported on your forearm and knee. Bend the knee at the lower leg to bring your foot toward your butt. Keeping your top leg straight, and using your bent foot, raise and lower your leg without touching the floor.
3 flutter kick
time 30 seconds comfort 0 seconds
Lie on your back with your arms by your sides. Engage your core and press your lower back into the floor as you lift your head and neck off the floor, staring at the ceiling the entire time. Then lift your legs off the ground and, keeping them extended, raise one and lower the other, moving them up and down at a brisk pace.
4 hundreds
time 30 seconds comfort 0 seconds
Lie on your back with your arms by your sides. Engage your core and press your lower back into the floor as you lift your head and neck just off the floor, staring up at the ceiling. Lift your arms and legs slightly off the floor. Keeping your legs still, raise your arms a short distance and then lower, and repeat at a pace. If this is too difficult, lift your legs slightly higher and bend your knees slightly.
5 crunch of the tap
time 30 seconds comfort 0 seconds
Lie on your back and raise your legs, keeping them extended. Engage your core, lift your head and neck off the ground, and reach your forearms and fingertips toward your toes. Using your stomach muscles, push up toward and down your toes.
time 30 seconds comfort 0 seconds
Start in a high plank position, hands holding dumbbells directly under your shoulders, with your feet hip-width apart. Maintain a neutral spine and make sure your hips are flat. Exhale and press with your right hand to stabilize your body as you lift the left dumbbell up to your rib cage, pulling your elbow just behind your torso. Inhale and return the dumbbells to the floor with control. Repeat on the other side.
time 30 seconds comfort 0 seconds
Kneel on the floor, hinge forward slightly from the hips, and keep your spine neutral. Hold a dumbbell that is a comfortable weight for you, with your elbows tight to your ribs. Engage your triceps to extend your arms behind you. Back to the start under control.
time 30 seconds comfort 60 seconds
Kneel on the floor, hinge forward slightly from the hips, and keep your spine neutral. Hold weights that are comfortable to you, and bring your hands together in front of your hips. Engage your shoulders and lift the dumbbells out to the sides. Back to the start under control.