Building a strong core doesn’t have to mean endless crunches or tough workouts that leave you feeling sore the next day. If you’re looking for low impact stomach exercises that are gentle on your joints but still help you get stronger, you’re in the right place. These moves are simple, easy to follow, and can fit into any routine—no fancy equipment needed. Whether you’re just starting out or want to switch things up, these 10 exercises will help you feel more stable, confident, and ready for whatever your day brings.
Key Takeaways
- Low impact stomach exercises protect your joints while strengthening your core.
- Consistency is more important than intensity for building a stronger core.
- You don’t need a gym—these exercises work well at home.
- A strong core makes everyday activities feel easier and safer.
- Mixing up your routine with these moves can help prevent boredom and keep you motivated.
1. Dead Bug
The dead bug is one of those simple moves that sneaks up on you—in a good way. It’s easy on the back, yet it works your entire core like crazy. This low impact exercise helps you build core stability without stressing your neck or your lower back, making it perfect for anyone just starting out or getting back into fitness.
Here’s a quick step-by-step for the dead bug:
- Lie flat on your back, arms reaching straight up toward the ceiling, and knees bent at a 90-degree angle (like you’re ready to play dead bug!).
- Brace your core, then slowly lower your right arm and left leg toward the floor, making sure your back stays flat against the ground.
- Pause for a second at full extension, then bring them back to the starting position and switch sides.
I love this move because you can feel your abs working while keeping your body totally stable. Keep your movements slow and controlled—no rushing. If you start to feel your back pop off the floor, just don’t go as low with your arm or leg.
Dead bugs can make everyday tasks, like standing tall or picking things up, a whole lot easier by getting those deep core muscles to finally join the party.
2. Bird Dog
The Bird Dog is an absolute favorite for building core strength without putting stress on your joints or lower back. This move is super easy to fit into any routine because all you need is a bit of floor space. With Bird Dog, you can challenge your core and back muscles while keeping things gentle on your body.
Here’s how to do it:
- Start on all fours, making sure your hands are under your shoulders and knees are under your hips.
- Slowly reach your right arm forward and extend your left leg straight behind you, keeping both parallel to the floor.
- Hold for a brief moment, keeping your hips and shoulders steady (no wobbling if you can help it).
- Return to the starting position, then switch sides.
You’ll really feel your stabilizers working, especially through your abs and lower back. Go slow, focus on smooth movement, and aim for about 10 to 12 reps per side.
Bird Dog is sneakily tough! Even though it looks simple, it wakes up your whole core and is perfect if you want a strong, steady base for everything else you do.
3. Glute Bridge
The glute bridge is one of those moves that’s simple—almost suspiciously so—but seriously effective when you want to give your core and lower body a workout, without hammering your back or joints. What makes it stand out is how it fires up not just your glutes, but also your abs, hips, and lower back—all the muscles that support a stable, pain-free body. If you’re dealing with joint discomfort, this exercise keeps things gentle but challenging.
Here’s how you can do it:
- Lay down on your back with your knees bent and feet flat on the floor, hip-width apart.
- Press your arms down at your sides for a little extra support.
- Squeeze your glutes and push through your heels, lifting your hips to form a straight line from shoulders to knees.
- Pause at the top, then lower back down with control.
Try it for a few rounds. Aim for reps you can manage without straining, and remember, quality beats quantity.
Especially if you’re looking for low-impact moves that don’t leave you sore, the glute bridge just works. You can always add tiny tweaks—like holding at the top or going for single-leg versions—when you want more of a challenge. If you’re looking for inspiration, these great glute bridge exercise variations could spark your next routine.
4. Modified Side Plank
If you’re looking for a core move that’s easy on the joints but still packs a punch, the modified side plank is one you should try. It focuses on your obliques, hips, and shoulders—helping with stability and support for your whole body.
This one is a solid pick for anyone who wants results without putting a ton of pressure on their wrists or lower back. The trick is that you’re resting on your forearm and keeping your bottom knee on the ground, making it more accessible while still firing up your side muscles.
Here’s how to do a great modified side plank:
- Start by lying on your side, supporting your upper body with your forearm.
- Bend your bottom knee so it stays on the ground for support, while your top leg stays straight.
- Lift your hips until your body forms a straight line from head to knee, and hold. Don’t forget to breathe!
- Aim for 20–30 seconds on each side, and work up from there as you get stronger.
You’ll notice your core working differently than in crunches, and your balance will get a boost, too.
Compared to traditional planks, side planks are especially helpful for building core strength from your shoulders down to your glutes, because they require a unique kind of stability—core muscle stability moves are perfect for this. If you want a core exercise that feels both approachable and effective, modified side planks deserve a spot in your routine.
5. Seated Knee Lift
The Seated Knee Lift is sneakily effective when you want a stronger core without having to get down on a mat. All you need is a sturdy chair—yep, the kind you already have in your dining room works just fine. This move is perfect for anyone who wants to work their lower abs without putting much pressure on their joints. It’s gentle yet surprisingly engaging.
Here’s how to do a strong Seated Knee Lift:
- Sit tall at the edge of your chair, feet flat on the floor and hands holding the seat on either side.
- Brace your core (think of pulling your belly button in toward your spine) and slowly lift one knee up toward your chest, keeping your back straight.
- Lower your foot back to the ground with control, then repeat on the other side. Alternate legs for a set number of reps, or try both knees at once for a little challenge.
Sticking with it, you’ll notice your posture improves and even your hip flexors get some gentle work. If you add a set or two each week, it stays simple but keeps your body guessing.
It’s wild how a few rounds of this little move—done consistently—can make everyday tasks like standing up, walking around, or even just sitting feel easier. Sometimes the simplest exercises bring the best results.
6. Standing Oblique Crunch
If you’re looking to work your core without lying down or putting strain on your neck and back, standing oblique crunches are a fantastic, low-impact choice. This move is great for anyone who wants to strengthen the side ab muscles—those obliques—while sparing your joints.
Here’s how you do it:
- Stand tall with your feet about hip-width apart and place your hands gently behind your head.
- Lift your right knee up as you twist your torso, bringing your left elbow down to meet it (or just reach toward it—no need to force anything!).
- Lower your leg and repeat on the other side, alternating in a steady, controlled rhythm.
Why do people love this move?
- It requires zero equipment and little space.
- Standing helps your balance and coordination along with core strength.
- It’s easy to modify—just lift your knee as high as feels comfortable, or go slower if you need to.
You’ll be surprised how quickly these simple crunches fire up your core—without getting down on the floor. Steady, easy moves like this can make your whole middle feel stronger throughout the day.
7. Toe Tap
Toe taps are perfect for anyone looking for a gentle way to strengthen their lower abs without straining their neck or lower back. This move will have your core working without any need to get up off the floor or hold a plank. If you're looking for something straightforward, you're in luck—here’s how I usually break it down:
- Lie on your back, knees bent, and feet flat on the floor.
- Bring your legs up into a tabletop position (knees over your hips, shins parallel to the ground).
- Slowly lower one foot down, tapping your toe to the floor, then return it to the starting position. Alternate sides.
Repeat this move in a slow, controlled way—quality over speed. You want to keep your lower back pressed gently into the floor, with your belly button drawing down for that deep ab engagement. If you try to rush through, you’ll miss out on all the subtle work your midsection is doing!
It always surprises me how a move that looks so simple can light up your core in no time. The burn sneaks up on you, but it's the kind of burn that feels like you're actually making progress.
8. Heel Slide
The heel slide is perfect if you’re looking for an easy way to activate your core while taking it easy on your back and hips. This move might look simple, but trust me, once you add it to your routine, you'll notice a big difference in how your middle feels. It’s a fantastic choice for anyone who wants to work on core strength without any jumping, strained necks, or complicated poses.
Here’s how you do it:
- Lie on your back with your knees bent and your feet flat on the floor. Arms can rest at your sides.
- Engage your core and slowly slide one heel forward, straightening your leg along the floor. Don’t let your back arch – keep it pressed gently into the mat the whole time.
- Once your leg is straight, slide your heel back to the starting position and repeat on the other side.
Keep the movement slow and controlled. Focus on maintaining contact between your lower back and the floor the entire time. Aim for 10–12 slides per leg, and take breaks as needed.
Sliding your heels out and back seems almost too easy at first, but when you pay attention to your breathing and keep your abs tight, this little move packs a punch for your core. It helps build a solid foundation for more challenging ab work (if you ever want to go there), or just gives a satisfying, safe option to keep your core engaged on busy days.
9. Marching Bridge
The Marching Bridge is an easy, low-impact way to wake up your core and glutes. If your back gets cranky during regular ab workouts, this move could be your new best friend. You’ll get a combination of core stability and hip strength without putting pressure on your neck or lower back. The magic happens when you keep your hips steady, even as you lift each leg—kind of like you’re marching while lying on your back.
To break it down, here’s how to add the Marching Bridge to your routine:
- Lie on your back, knees bent, feet flat on the floor and arms relaxed at your sides.
- Press your feet into the ground to lift your hips, so your body forms a line from shoulders to knees.
- Lift your right leg, keeping your knee bent, as if you’re slowly marching. Lower your foot and then repeat on the left side.
- Try to keep your hips level and avoid rocking side to side.
If you need a guide, check out how the Glute Bridge March targets core, glutes, and hip flexors. Your lower back will thank you for it. Plus, nobody’s expecting picture-perfect form here—take your time! Even slow, controlled movements make a difference.
Feeling your glutes and abs "turn on" is a great sign—your core’s getting stronger and your stability’s improving. The best part? This move adapts well, whether you’re coming back from injury or just want a break from tough floor routines.
Stick with it and you’ll notice more control and comfort in every step, not just during workouts but all day long.
10. Pallof Press
If you want to train your core and work on stability without hammering your joints, the Pallof Press should be in your lineup. This exercise is simple but delivers a surprising core challenge, hitting those deep abdominal muscles and your obliques. It's great for anyone needing a low impact option that still builds strength you can feel in your everyday life.
Here's how to do the Pallof Press:
- Stand next to a cable machine or use a resistance band anchored at chest height.
- Hold the handle or band with both hands at your chest, keeping your feet shoulder-width apart.
- Step away from the anchor so there's tension on the cable/band.
- Press your hands straight out in front of you, arms extended, resisting the urge to let the band pull you sideways. Bring your hands back to your chest and repeat.
Don’t rush through it—really focus on keeping your hips and shoulders steady. You should feel your body working hard to stay stable the whole time. Try not to let your torso twist, even as the band or cable tries to pull you to the side.
Even though the movement looks small, it packs a punch for your stability muscles and provides a solid core workout without stressing your back or neck.
Start with a light resistance if you’re new to this, and build up as your core gets stronger. This exercise is all about quality over quantity. Let your body do the work, and feel free to take breaks as needed.
Wrapping Up: Your Core, Your Confidence
So there you have it—ten low impact stomach exercises that can help you build a stronger core without putting extra stress on your body. The best part? You don’t need fancy equipment or a gym membership to get started. Just a little bit of time, some motivation, and maybe a comfy mat. Remember, consistency is key. Even a few minutes a day can make a real difference over time. As your core gets stronger, you’ll notice everyday movements feel easier and your confidence grows. Give these exercises a try, listen to your body, and enjoy the progress. Here’s to a stronger, steadier you in 2025!
Frequently Asked Questions
What are low impact stomach exercises?
Low impact stomach exercises are moves that strengthen your core without putting a lot of stress on your joints. These exercises are gentle and great for people who want to avoid jumping or heavy lifting.
Can I do these exercises if I have joint pain?
Yes, these exercises are designed to be easy on your joints. They help build strength around your core and joints, which can make everyday movement smoother and less painful.
How often should I do these core exercises?
For best results, try to do these exercises 2 to 3 times a week. Always listen to your body and rest if you feel any pain.
Will these exercises help me lose belly fat?
These moves can make your core stronger, but losing belly fat also depends on eating healthy and staying active. These exercises are a good start, but a healthy lifestyle is important for weight loss.
Do I need any special equipment for these exercises?
Most of these exercises use just your body weight, so you don’t need any special equipment. If you want, you can use a mat for comfort.
How long does it take to see results from these exercises?
Everyone is different, but if you do these exercises regularly, you might notice a stronger core and better balance in a few weeks. Stay consistent and be patient with your progress.