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low impact core workout [TC]

This is a quick, yet super challenging low impact core workout.

I am not a fan of the traditional crunches and I don’t advise them for anyone who has back pain. This exercise will work your abs without putting stress on your back.


This is a time challenge workout [TC]. You will want to go through the workout and record how long it took you to complete it. Share your time in the comment area and in your workout log. Next time you do this workout, you want to challenge that time and do it faster 🙂

In this workout, I use:

  • A Resistance Loop band to put around your thighs. This will activate your glute muscles. If you don’t have a resistance band, simply contract your glutes during this exercise.
  • A Resistance Band. If you don’t have a resistance band, you can simply use a towel.



Rounds: 3

Rest: 1 minute between each round. Little to no rest between exercises.

Inchworm Planks x 15

inchworm plank

Stand with your feet at hip width. Hinge forward and touch the floor with your palms. Walk your hands forward to get to the plank position. Your feet are stable at all time. Then, walk backwards to starting position.

Resistance band plank jump outs x 10

plank jump outs

Resistance Band Plank jump outs and forward: start in the plank position with the loop band around your thighs just above your knees. Keep your core engaged and jump your feet out and then back to starting position, then jump to the centre then back to starting position. An easier modification is to simply walk your feet out one at a time and back to starting position then to centre.

Jump outs x 15

Plank jump outs: start in the plank position. Keep your core engaged and jump your feet out and then in back to starting position. An easier modification is to simply walk your feet out one at a time and back to starting position.

Toe touch mountain climbers x 20 alternating

Start in the plank position. Keep your shoulders and arm stable. Keep your core tight and start by driving one knee into your chest. But unlike regular mountain climbers, you will be touching the floor with your toes or the tip of your shoes then switch your legs quickly. You will continue alternating between the left and right knee. Your core should keep you stable at all time

Standing abs with band x 20 alternating

resistance band abs

Stand nice and tall with your core engaged. Grab a resistance band or a towel. A resistance band adds will add more challenge as you initiate the movement and move your hands laterally to your sides. Start by lifting your left knee up to 90 degrees, followed by your right knee. You will alternate between the right and the left knee you. Don’t lose the resistance in the band throughout this whole exercise. This exercise will work your abs while challenging your core to keep you balanced.

Go ahead and record how long it took you to complete all 3 rounds and share them in the comment area.

PS: Grab a weekly deep core exercise plan inside my deep core mini-training.

ickToTweet tweet=”A core workout that won’t hurt your back! #core #abs #workout” quote=”A core workout that won’t hurt your back! check it out!”]

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