Low Impact Core Workout

Grab a chair and complete 3 circuits of this low impact core workout.

But before you start, make sure you warm up with James. Join in with the warm up video below!


Exercise 1: Chair Assisted Mountain Climbers

  • Start in the top press-up position, resting your hands on a chair or work surface.
  • Support your weight on your hands and toes, with your arms straight and your legs extended.
  • Keeping your core braced and your shoulders, hips and feet in a straight line throughout.
  • Bring one knee towards your chest, and then return it to the starting position.
  • Repeat the movement with your other leg, then continue alternating legs throughout.

Hold for 30 seconds.


Exercise 2: Flutter Kicks

  • Sit on the edge of your chair and lean back into the chair.
  • Rest your arms on the arm rest or by the side of the chair.
  • Engage your core muscles and raise your legs off the floor.
  • Kick your legs up and down, like you are swimming.
  • Each kick equals one rep or aim to do the exercise for 30 seconds.

Aim for 30 seconds.


Exercise 3: Seated Side Bends

  • Holding weights in both hands (Optional. If you don't have weights, a tin of beans or small bottle of water will do!).
  • Sit up straight, brace the abdominals, and keep the back straight, chest up, and eyes focused forward.
  • Gently begin to bend at your waist to the right hand side of your body, reaching as far down as you can with your hand Return to centre and repeat on the other side.
  • This exercise can also be done standing.

Repeat 8 times on each side.


Exercise 4: Knee Tucks

  • Sitting on the edge of a chair rest your hands on the side of the chair, lean back into the chair and extend your legs fully.
  • Bend both legs and bring your knees towards your chest.
  • Hold for a second then fully extend your legs back out without touching the floor in a controlled manner.
  • Repeat keeping your back straight and upper body stable.
  • Option - you can also do this exercise by bringing one leg in at a time.

Repeat 8 times.


Exercise 5: Leg Scissors

  • Sitting on the edge of a chair rest your hands on the side of the chair, lean back into the chair and engage your abs by pressing your lower back into the chair.
  • Extend your legs straight and slightly up into the air.
  • Slowly open your legs out to the sides so you form a V with your legs.
  • Pause and then slowly bring your legs back together crossing your feet like scissors.
  • Repeat, remembering to breathe throughout, don’t hold your breath.

Aim for 30 seconds.


Exercise 6: Incline Plank

  • Place your forearms on a seat of a chair or sofa.
  • Extend your legs out on to your tip toes, bringing your hips up to form a straight line from your shoulders to ankles (no sagging or bending).
  • Keep your weight on your forearms. Brace your core and squeeze your buttocks.
  • Lower the angle of the position to make it harder.

Hold the position for as long as possible building up to 1 minute.


Exercise 7: Torso Twists

  • Sit upright in a chair embracing your abs holding a weight in front of your torso, elbows slightly bent.
  • Keeping the abs contracted, rotate the weight to the right while keeping the hips and legs facing forward.
  • Bring the weight back to centre and then repeat to the left.
  • Go slowly and concentrate on rotating from the torso.
  • This exercise can also be done standing

Repeat 8 times on each side.


Exercise 8: Knee To Elbow

  • Sitting in a chair, take your right elbow and twist your torso so that your elbow touches your left knee, while bending forward so you feel your abdominal muscles contract.
  • Return to an upright position and then repeat, taking the left elbow and bringing it down to the right knee.
  • This exercise can also be done standing.

Repeat 8 times on each side.

Don't forget, perform 3 circuits of the upper body programme.

Then it's time to cool down! Join in our short cool down video with James once you have finished your workout.