A Low Impact Routine to Work Your Whole Core

If you are looking for a challenge but are short on time, our latest Sweetwood self video will be for you. This low-impact core training equipment will deactivate the entire core and take your breath away in just 10 minutes.

Led by the LIT method, co-founded by Taylor and Justin Norris, the workout includes a dynamic warm-up followed by eight highly efficient bottom brackets. These movements work the abs, yes, but also the inner and outer diagonals (the muscles around the torso) and the transverse abdomen (the muscles that wrap the hips and spine), helping to increase a deep and full core strength. Are

There are several main reasons to worry about core strength: As previously reported by SELF, a strong and stable torso is an invaluable asset that can improve balance, posture and even help reduce back pain. Is.

In addition to core strength, this workout offers a small dose of cardio, thanks to the high-intensity form that encourages you to move with a little rest and maximum effort. Another reason to prefer this low-impact exercise: Since there are no jumps or jumps, your joints and ligaments will not be affected even if your muscles work hard and your heart rate increases. (That said, exercise low-impact doesn’t mean it’s suitable for everyone, just because if you’re injured or just exercise, talk to your doctor before giving it a try.)

If you’re free to try it, grab a sweat-less basic exercise, a mat, and a water bottle. Then follow the video below. Or, if you want to train at your own pace, keep scrolling for detailed training instructions and GIFs of each movement.

Training Instructions

Start with a dynamic warm-up. Do each exercise for 60 seconds.

Then we move on to the compound phase. Do each exercise for 60 seconds and move from one movement to another for 10-15 seconds.

When you have finished the compound phase, immediately move to the intermediate phase. Do each exercise for 60 seconds and move from one movement to another for 10-15 seconds.

Finally, complete the finisher for a set number of repetitions.

Dynamic warm-up walker

  • x 60 second
  • lumbar jack squat (alternate sides) x 60 second

compound phase

  • ball strike (alternate
  • side) x 60 second left side x 60 second
  • single leg standing crunch (single leg standing crunch (right side) x 60 second

Low Impact Routine

cover Phase

  • V up x 60 second
  • scissor kick x 60 second
  • knee drive x 60 second
  • flap kick x 60 second
  • bicycle crunch x 60 second

finisher

  • inch worm to mountain climber x 7 reps

Exerciser

Marcher

  • Stand with feet apart from hips. From
  • here, bring your left knee to your right elbow as you move your arms slightly to the left. Quickly reverse the movement, then immediately repeat in the opposite direction.
  • Keep rotate along with this pattern. after 30 seconds, lift speed and continue for another 30 seconds.

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  • with more wide thanastyndhp width, core hkd, and arms with hands spread in front of your chest. Pair.
  • your hips back to sink into the scotchHold down for a second, then Squeeze your glutes and press your heels to get up.
  • When standing, turn your right foot and torso to the left. The left foot stays forward. Take a break, then bend your right foot and rotate your torso in the middle as you are immediately trapped in a squat. Hold down, then squeeze your glutes and press on your heels to get back on your feet.
  • This time, when standing, turn your left foot and torso to the right and the right foot stays forward. Take a break, then rotate your left foot and rotate your torso in the middle as you are immediately trapped in a squat.
  • Continue with this pattern alternately. After 30 seconds, pick up speed and continue for another 30 seconds.

Ball Slam

  • Stand with your feet shoulder width, with your weight on your toes. Raise your hands above your head, palms facing each other. Imagine you are holding a medicine ball.
  • Rotate your legs to the left and bend both your knees to bring yourself to a long position. As you dive, lower your arms and imagine throwing your hidden medicine ball to the ground as hard as you can. Keep your back as flat as possible, keep your core busy and do not let go of your chest or circle your shoulders.
  • Stand on your feet again and raise your arms above your head, then immediately turn your legs to the right and repeat on the other side.
  • Continue with this pattern alternately. After 30 seconds, pick up speed and continue for another 30 seconds.

With the Winkrunch Ledon

  • Stand, the feet are slightly wider than hip width, slightly bent at the right knee, the left leg straight and the back of the right leg about a foot in a one-foot position. Put your hands on your chest.
  • From here, bring your left knee to your chest, bend your torso and bring your right elbow down to your knees, standing up. The right foot stays on the ground. Quickly bring your left foot back to the ground. This is 1 representative.
  • Keep repeating for 60 seconds, keep increasing the speed for the last 30 seconds. Then switch sides and repeat for another 60 seconds.
  • Make it easy: slow down.
    Make it difficult: Increase knee flexion.
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