In today’s fast-paced world, maintaining a healthy lifestyle is paramount. However, not everyone can engage in high-intensity workouts due to various reasons, such as physical limitations, injuries, or personal preferences. Enter low-impact exercises, which offer a gentle yet effective alternative, allowing individuals to stay active without putting excessive strain on their joints and muscles.
These low-impact workouts are also highly effective for weight loss, enabling people to effectively manage their weight while breaking a sweat, whether they’re exercising at home or in the gym.
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Eni (@holisticdpt), a TikTok creator who has over 72K followers on the app and shares wellness and healthy fat loss content, shared her got-to low-impact exercises that have helped her manage her 25-lb weight loss. They include kettlebell deadlifts, sumo squats, single leg hip bridge with lat pullover, and many more. Read on to discover all of them and how to perform them correctly.
Kettlebell Deadlifts
Her first low-impact exercise was the kettlebell deadlift, which is an excellent example of a low-impact workout that can contribute to weight management goals. Unlike traditional deadlifts with barbells, the kettlebell deadlift involves lifting a kettlebell from the ground to a standing position while maintaining proper form and alignment. Eni did 4 sets of 8 using heavy weights.
Maria Sogard, VFit Studio’s head of operations and CPT, breaks down how to perform kettlebell deadlifts:
1. Use dumbbells or a kettlebell.
2. Roll shoulders back to draw energy between your shoulder blades.
3. Stand with legs hip distance apart with slight bend at the knees for stability.
4. Hinge at the waist with a flat back.
5. Drive weight into your heels and lower weight to the point where you are able to come back to the starting position.
Sumo Squats
This variation of the traditional squat targets the lower body muscles, including the quadriceps, hamstrings, glutes, and inner thighs, while placing minimal stress on the joints. By incorporating sumo squats into your workout routine, you can effectively build strength and endurance in these muscle groups, leading to improved overall fitness and further fat loss. Eni suggests to do 4 sets of 8 with a heavy weight.
1. Begin by standing with your feet wider than shoulder-width apart, toes pointed slightly outward.
2. Hold a kettlebell with both hands, allowing it to hang between your legs with your arms fully extended.
3. Engage your core and keep your chest up as you lower your body into a squat position by bending your knees and pushing your hips back.
4. As you squat down, lower the kettlebell towards the ground, keeping it close to your body.
5. Lower yourself until your thighs are parallel to the ground or as far down as comfortable, ensuring your knees track in line with your toes.
6. Push through your heels to return to the starting position, simultaneously raising the kettlebell back to the starting position.
Single Leg Hip Bridge With Lat Pullover
For single leg hip bridge with lat pullover, Eni used light to medium weights and suggests doing 3 sets of 8 pulls per side. This is a dynamic exercise that combines elements of strength training and stability work, offering a low impact yet highly effective workout.
1. Begin by lying on your back on a comfortable exercise mat.
2. Bend your knees and place your feet flat on the ground, hip-width apart.
3. Extend one leg straight up towards the ceiling, keeping the knee slightly bent.
4. If using a resistance band or dumbbell for added resistance, hold it securely in both hands.
5. Activate your core muscles by gently drawing your navel towards your spine. This will help stabilize your pelvis throughout the exercise and protect your lower back.
6. Press through the heel of your grounded foot as you lift your hips towards the ceiling. Aim to create a straight line from your shoulders to your knees, engaging your glutes and hamstrings. Keep your lifted leg extended towards the ceiling throughout the movement.
7. As you reach the top of the hip bridge, simultaneously pull the resistance band or dumbbell down towards your chest in a lat pullover motion. Keep your elbows slightly bent and your shoulders relaxed away from your ears.
Side Plank Rotation
By targeting multiple muscle groups and challenging the core from different angles, this exercise helps increase calorie expenditure, build lean muscle mass, and support overall weight management goals in a safe and sustainable manner. Eni notes to do 3 x 30 seconds per side and use lighter weights.
Jeff Grace, a yoga instructor, adds that a "transition from a standard plank to a side plank, this exercise not only strengthens the core but also enhances oblique muscles and overall stability."
He also shares a step-by-step guide on how to do side plank rotations:
1. Begin in a forearm plank.
2. Rotate into a side plank.
3. Hold for a moment.
4. Then rotate to the other side.
5. Maintain a tight core throughout.
Bird Dog Row
This exercise combines elements of core stability, upper body strength, and coordination. Eni is seen using medium weights while doing 3 x 15 per side.
Andrew White, a NASM-certified personal trainer and the co-founder of garagegympro.com, says, "For improving stability, balance, and overall core strength, the bird-dog exercise is hard to beat. It targets the muscles along the spine, including the erector spinae, while also engaging the abs and glutes. Plus, it's a great way to activate those deep core muscles that are often overlooked." He also adds that "the bird-dog exercise strengthens the core, lower back, and improves balance and stability by engaging both the back and abdominal muscles simultaneously."
1. Begin in a tabletop position on a comfortable exercise mat. Align your wrists directly under your shoulders and your knees directly under your hips. Your spine should be in a neutral position, with a natural curve in your lower back.
2. Activate your core muscles by gently drawing your navel towards your spine. This will help stabilize your torso throughout the exercise and protect your lower back.
3. Hold a dumbbell or kettlebell in one hand, ensuring that your wrist is straight and your grip is secure. Your palm should be facing towards your body.
4. Simultaneously extend the opposite arm and leg straight out, maintaining a straight line from your fingertips to your toes. Keep your hips and shoulders square to the ground, avoiding any twisting or rotation.
5. From the extended position, pull the weight up towards your rib cage in a rowing motion, keeping your elbow close to your body. Focus on squeezing your shoulder blades together as you lift the weight.
Standing A March With Overhead
The low impact nature of this exercise makes it suitable for people of all fitness levels, minimizing risks of injury, aiding in sustainable weight loss, and helping with toning the body. Additionally, the dynamic nature of the movement keeps the workout engaging and effective, helping to build muscle and boost metabolism over time. Eni recommends using medium weights and performing 3 x 30 seconds.
1. Stand tall with your feet hip-width apart and your arms extended overhead, holding a dumbbell or kettlebell securely with both hands. Your palms should be facing inward, and your arms should be fully extended.
2. Lift one knee towards your chest, bringing it up as high as comfortable while maintaining balance.
3. Lower your lifted knee back down towards the ground as you simultaneously hold the weight overhead, keeping your arms straight. Return to the starting position with arms fully extended overhead and both feet on the ground.
Standing Bicycle
This exercise mimics the motion of riding a bicycle while standing, providing a challenging cardiovascular workout without putting excessive stress on your body. It targets the abdominal muscles, obliques, and lower body while also increasing heart rate and calorie expenditure. Eni doesn't use any weights for this workout, but says to perform 6 x 20 seconds with 10 second rests in between each set.
1. Stand with your feet hip-width apart and your hands lightly touching your temples or behind your head.
2. Begin by lifting one knee towards your chest while simultaneously twisting your torso to bring the opposite elbow towards the lifted knee.
3. As you extend one leg back, bring the opposite elbow and knee towards each other, engaging the core muscles.
4. Continue alternating between twisting your torso and lifting each knee, maintaining a steady rhythm throughout the exercise.
