A Great Low-Impact Workout For Core Strength
Go easy on your joints but hard on your core with this 10-minute AMRAP workout
It’s always wise to ensure your training schedule includes some low-impact workouts. Your joints will welcome the rest, and there are plenty of ways to train that will ensure you do yourself some good without placing your body under too much stress.
This core workout is a great session to add to your week. It’s a tough workout that asks you to complete as many rounds as possible (hence the acronym AMRAP) in the allotted time. While it will leave your abs burning, the moves all involve little to no impact on your joints. It’s been put together by Katie Anderson, head of training at FLY LDN (opens in new tab).
“Set a timer for 10 minutes and see how many rounds you can do with little to minimal rest, then the next time you do it see if you can beat your number,” says Anderson.
1 Reverse burpee
Stand with your arms extended above you, then squat down, bending your knees and pushing your hips back, lowering until your glutes reach the floor (or as close as your flexibility allows). Roll onto your back and bring your knees towards your face, ending in a reverse crunch position. Rock forwards onto your feet, ground your heels on the floor and stand up without putting your hands on the floor. A light or medium weight held against your chest while you roll can help you gain momentum.
2 Weighted dead bug
Reps 10 each side
Lie on your back with your legs in tabletop position, knees above your hips and bent at 90°, holding a weight above your chest. Extend one leg so it hovers just off the ground, then bring it back to tabletop position and repeat on the other side. Alternate sides with each rep. For an advanced option, try extending both legs together.
3 Weighted sit-up
Lie on your back with your knees bent and feet flat on the floor. Hold a light or medium weight by your chest and roll up to a seated position. Roll back down, keeping your core muscles engaged.
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4 Russian twist and press
Reps 10 each side
Sit on the floor and hold a light or medium weight by your chest. Lean back so your torso is at a 45° angle to the floor and lift your feet off the floor, keeping your knees bent. Use your core to twist your torso to one side, then return to centre and press the weight overhead. Lower the weight and twist your torso to the other side, return to the centre and press the weight overhead again. Continue, alternating sides with each rep.
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Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.