Easy On Knees Workouts For Abs and Core Strength
Having strong abs and core can be beneficial for many reasons, from reducing back pain to improving balance to increasing overall strength. However, it can be difficult to know which exercises to do to achieve these goals, especially when you have knee issues that need to be taken into account. Fortunately, several exercises target the abs and core while being kind to the knees. Here’s a closer look at some of the best easy-on-the-knee workouts for abs and core strength.
Planks
Planks are one of the most common exercises used to target the core, and they’re great for those with knee pain. All you need to do is get into a push-up position but keep your forearms and toes on the ground instead of your palms and feet. Hold the position for 30 seconds, and then rest for a few seconds before repeating. You can also do side planks, which involve holding the same position but on your side instead.
MODIFICATION: This exercise can be done with the forearms on a raised surface, such as a chair or bench. This will reduce the strain on the knees while still targeting the core.
Crunches
Crunches are another popular exercise for targeting the core, and they don’t put too much strain on the knees. For a crunch exercise, it’s best to lie on your back and bend your knees. Put your hands behind your head and lift your shoulder blades off the ground. Hold for a few seconds, then lower your body back down and repeat.
MODIFICATION: To make the exercise easier on the knees, the feet can be kept on the ground instead of raised in the air. This will reduce the strain on the knees while still providing a good core workout.
Abdominal holds
Abdominal holds are a great way to work the abs without stressing the knees. Do this exercise lying on your back with your arms down at your sides and bend your knees. Lift your shoulders off the ground and hold for a few seconds, then lower your body back down. This can be repeated for 30 seconds or more.
MODIFICATION: Abdominal holds can be done with the legs bent, rather than straight. This will reduce the strain on the knees while still providing a good core workout.
Leg raises
Leg raises are another great option for targeting the abs and core without putting too much strain on the knees. For this exercise is best to lie on your back with extended legs straight up in the air. Slowly lower one leg until it’s just above the ground, then raise it back up again. Repeat with the other leg and then alternate between each leg. This can be done for 30 seconds or more.
MODIFICATION: Leg raises can be done with bent legs, as well as with straight legs. This will reduce the strain on the knees while still targeting the core.
Side bends
Side bends are a great way to work the obliques and target the core without putting too much strain on the knees. Stand up straight with your feet shoulder-width apart. Put one hand on your hip, and slowly bend to one side and then to the other. This can be done for 30 seconds or more.
MODIFICATION: To make the exercise easier on the knees, the legs can be kept bent instead of straight. This will reduce the strain on the knees while still targeting the obliques.
Mountain climbers
Mountain climbers are a great exercise for the core, and they don’t put too much strain on the knees. Get into a push-up position, and then slowly bring one knee up towards your chest. Return to the starting position and then repeat with the other knee. Continue alternating between each knee for 30 seconds or more.
MODIFICATION: Mountain climbers can be done with a resistance band for an added challenge without putting too much strain on the knees. The band should be placed around the ankles or wrists and can be used to add resistance as you move from side to side.
SIDE PLANK REACH-THROUGHS: Side plank reach-throughs are a great exercise for targeting the core without putting too much strain on the knees. To do the exercise, get into a side plank position and then reach your top arm under your body and across the midline of your body. Hold this position for a few seconds, then return to the starting one and repeat the same on the other side. This can be done for 30 seconds or more.
MODIFICATIONS: For those with knee pain, bicycle crunches can be modified by keeping the feet on the ground and only lifting the upper body off the ground. This will reduce the strain on the knees while still providing a good core workout.
BICYCLE CRUNCHES: Bicycle crunches are another great exercise for targeting the core while being easy on the knees. To do the exercise, lie on your back and put your hands behind your head. Lift your shoulders off the ground and bring your left knee up towards your chest while you twist your right elbow towards your left knee. Return to the starting position and repeat with the other knee and elbow. This can be done for 30 seconds or more.
MODIFICATION: To make the exercise easier on the knees, the bottom knee can be kept on the ground instead of raised in the air. This will reduce the strain on the knees while still targeting the core.
There are plenty of exercises that can be done to target the abs and core without putting too much strain on the knees. From planks and crunches to abdominal holds and mountain climbers, there are plenty of options to choose from. However, even these exercises can sometimes be too much for painful knees so it’s good to know that all of these exercises can be altered to your liking. With a little bit of practice and patience, you should be able to achieve your goals without worrying about your knees, just make sure to choose a proper exercise for your body.