1. Speed Walking
Kamrin kicks off her routine with a 50-minute session of speed walking at a moderate pace of 3.6 speed. While this may seem mundane, she suggests spicing it up with entertainment like a vlog or a movie to make the time fly by.
2. Arm and Leg Raises
Utilizing 10lb weights, Kamrin engages in arm and leg raises, emphasizing the importance of slow, controlled movements to target the glutes effectively. Holding the position at the top intensifies the muscle engagement. "You want to keep your foot flat and your core very tightened and go slow and controlled," she advises.
3. Bicycle Crunches
Time to work those abs! Transitioning to bicycle crunches, Kamrin advises visualizing a bowl on your stomach to keep the core flat and engaged, effectively targeting the abdominal muscles. "A trainer once told me to imagine you had a bowl on your stomach and you’re trying to keep that center stomach very flat and controlled," she shares.
4. Leg Raises
For a challenging core workout, Kamrin incorporates leg raises, optionally using 10lb weights for added resistance. Placing the arms under the buttocks provides extra support and enhances the focus on the core muscles. "My core was struggling. Let me tell you doing this back to back, your core is going to be on fire, especially if you’re doing it nice and slow," she reveals. But the burn will be worth it in the end!
5. Skaters
Kamrin opts for gliders in her "skater kick-backs" (which work hamstrings and glutes) to minimize strain on the quads, focusing instead on toning without bulking up the muscles. "Gliders just provide less strain on your quads so you will mostly tone up as opposed to create muscle mass," she explains.
6. Leg Raises (Again!)
Returning to leg raises, Kamrin emphasizes the mind-to-muscle connection, advocating for slow and controlled movements to fully engage the glutes. "Again, slow and controlled, really focus on that mind to muscle connection," she reiterates.
7. Glute Bridges
Concluding the workout with glute bridges, Kamrin ensures a thorough butt burn before wrapping up the session. "Then we are finishing out with a burner of glute bridges," she says. So get those glutes going! This powerful low impact move can activate your glutes, work your core, and even reduce back pain.
These low-impact exercises not only aid in weight loss but also contribute to muscle toning and strengthening, all while reducing the risk of injury associated with high-impact workouts. In fact, as Kamrin assures viewers that "this should be very easy," she notes that she burned 635 calories from this workout routine.
Kamrin's testimony serves as a testament to the efficacy of low-impact exercises in achieving fitness goals. As she demonstrates, incorporating these gentle yet effective movements into your routine can lead to remarkable transformations. So why not give it a try? Your body will thank you for the mindful approach to fitness.
READ MORE: Certified Trainers Say You Should Never Waste Your Gym Time On These Exercises