You may not realize it, but you can achieve a strong and fit body without spending hours in the gym or using complex equipment. With low impact workouts, you can get more movement in your day while strengthening your muscles and working out your large muscle groups without putting undue stress on your joints.
There are multiple reasons why low-impact workouts are a great way to stay in shape both in and outside of the gym:
These 10 best low-impact bodyweight exercises will let you do just that!
1. Bodyweight Squats
Bodyweight squats are a great beginner-friendly exercise that work the large muscles in your lower body.
How to do them:
Stand with your feet roughly shoulder-width apart. Squat down as though you are sitting in a chair, remembering to keep your back straight. Push through your feet and stand back up.
Try doing:
10-15 repetitions
2. Glute Bridges
Glute bridges are useful in isolating the muscles of the glutes while still working your abs, hamstrings, and lower back.
How to do them:
Lay on your back with your knees bent and your feet flat on the floor. Raise your glutes towards the ceiling, then lower back down.
Try doing:
12-15 repetitions
3. Wall Push Ups
Wall push ups are a fantastic alternative to regular push ups for people who are just starting out or want a gentler option.
How to do them:
Stand facing a wall with your hands placed on it. Keeping your elbows close, bend them so that you bring your chest to the wall, then push back up.
Try doing:
10-15 repetitions
4. Reverse Lunges
Reverse lunges are a great way to work your large lower body muscles while still letting you control how intense the movement is.
How to do them:
Stand with good posture and take a big step backwards with one leg. Lower yourself until both knees are bent at roughly 90 degrees, then push through the front knee and bring your body back to standing. Repeat on the other leg.
Try doing:
8-12 repetitions per leg
5. Bird Dogs
Bird dogs are a fantastic exercise that work your core while also challenging your balance.
How to do them:
Get into a tabletop position by placing your knees and forearms on the floor. Extend your right arm in front of you while simultaneously sticking out your left leg behind you. Pause, then return to the starting position and repeat on the other side.
Try doing:
8-10 repetitions per side
6. Standing Knee Raises
Standing knee raises are a simple exercise that can be done anywhere with enough space to move.
How to do them:
While standing, bring one knee up towards your chest. Lower it with control and repeat with the other leg. Be careful not to lean back too far.
Try doing:
10-15 repetitions per leg
7. Step Ups
For this exercise, you can use a step, stair or any other raised surface that you can step on with one foot.
How to do them:
Using one foot, step onto the surface, bring the other foot up so that you are standing on it, then carefully step back down again.
This is a great exercise to work the muscles in your lower body with minimal impact. It can also be used to boost your heart rate if you want to add a cardiovascular element to your workout.
Try doing:
8-12 repetitions per leg
8. Dead Bugs
Dead bugs are primarily a core exercise that can be done on the floor.
How to do them:
Lie on your back with your arms extended towards the ceiling and your knees bent. Slowly lower one arm and the opposite leg until your back is slightly arched, then return to the starting position. Repeat on the other side.
Try doing:
8-12 repetitions per side
9. Calf Raises
Calf raises are a simple exercise that let you target the muscles of the lower legs.
How to do them:
Stand facing a wall or other sturdy object for balance. Raise yourself up onto your toes, hold for a moment, then lower back down.
Try doing:
15-20 repetitions
10. Glute Kickbacks
Glute kickbacks are another exercise that can be done without any equipment. They are a great way to target the muscles in your lower body.
How to do them:
Start in a tabletop position. Keeping your knee bent, kick one leg backwards while trying not to arch your back too much. Hold for a second, then slowly lower it back down. Repeat on the other side.
Try doing:
10-15 repetitions per side
An Easy At-Home Low-Impact Workout
Many of the exercises above can be combined into a simple full-body circuit.
Try this simple circuit:
1. 12 bodyweight squats
2. 12 glute bridges
3. 10 wall push ups
4. 8 reverse lunges per leg
5. 10 bird dogs per side
6. 12 standing knee raises per side
Rest between each exercise and repeat the circuit 2-3x depending on your fitness level.
How to Make The Most of Your Low-Impact Workouts
While low-impact workouts may seem simple, there’s a lot you can do to make them more challenging and get more out of them. You can do extra sets of an exercise if you want to make them harder, or do the same number of repetitions but slower.
The most important thing is to keep working out, as a short and easy exercise you can stick to is better than a long and difficult one you give up on.
Final Thoughts
Building your own at-home workout is easier than you think. With these 10 simple low-impact bodyweight exercises, you can design and follow a fitness plan perfect for you. You can gradually increase the difficulty of your workouts over time or add on additional exercises if you want to. Remember to go easy on the intensity and focus on proper form at first. If something hurts, it’s best to step away and possibly seek medical or professional help.
