Getting fit and staying in shape can be difficult, especially for people who experience joint pain. Many exercises cause stress on the joints and add to the pain that is already in that area. There are a lot of different ways to manage joint and arthritis pain such as herbs like comfrey or turmeric. The clothes you wear are also believed to have an impact on your joints.

If you experience sore knees but also want to workout your lower body finding exercises can get frustrating. Luckily, we found 7 amazing exercises for your legs and core that won’t be hard on your joints.

7 Low-Impact Lower Body Exercises

1.Glute Bridge

Lie on the floor with knees bent and hip-width apart, arms by your side and feet flexed. Brace your abs and press through your heels to lift your hips off of the floor while squeezing your glutes in. Hold for one count before slowly bringing yourself back down to the starting position. (1)

2.Donkey Kickbacks

The key to a joint-friendly technique here is to properly cushion your knees against the floor. Place a thin pillow or folded up towel under both knees (or a home gym mat). Place your hands below your shoulders and your knees under your hips in a tabletop position. Keeping your knee bent at a 90-degree angle and flexing your foot kick back driving your heel towards the ceiling. Squeeze your glute as you lift. Keep your body steady and the knee of the raised leg isn’t flaring in or out. (2)

3.Fire Hydrants

 

In the same tabletop position with your hands and knees below your body start by flexing your feet. Raise one leg out to the side while keeping the knee bent at 90 degrees. Really squeeze your glutes as you bring up your leg. Hold for a second before slowly bringing your leg down and repeat. (2) (Don’t forget to cushion your knees like you did for the donkey kickbacks!)

4.Bird Dogs

Staying in tabletop position flex your feet and kick your leg straight out as if to kick the wall behind you while also reaching the opposite arm straight in front of you. Squeeze in your glutes and belly button as your lower your arm and leg bringing them to meet under your body. Try and touch your knee to your elbow before extending back out. (2) (Again… support your knees!)

5.Straight Leg Deadlift

Stand up straight with your legs a shoulder-width apart. Hold a sandbag or any heavy object in your arms in front of you or by your sides. Hinge your body over keeping your back flat. Keep your weight in your heels and you should feel a pull in your hamstrings. Come back to standing position driving through your heels and squeezing your glutes at the top. (2)

6.Inner Thigh Circles

Lie on the floor face up, arms by your side and your legs straight above your hips. With your legs still together flex your feet so they are pointing outwards at a 45-degree angle. Tighten your abs as you lower your legs and begin making wide circles with each leg moving in an opposite direction from the body. (1)

7.Sliding Hamstring Curls

Continue to lie on the floor facing upwards with your knees bent and arms at your side. Place folded towels or paper plates on the bottom of your heels to help glide your heels across the floor. Lift your hip up and extend your left leg out keeping your foot flexed and toes pointing up. Then quickly bend your leg back in while sliding the right leg out. Keeping repeating for as long as you can go. (1)

Next Article: Exercises to Relieve Knee Pain

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