Are you just starting out on your fitness journey and want to lose some weight first to lessen the impact on your knees? Or perhaps you have painful knees and high-impact exercise is simply out of the question…at all?

There are many low-impact exercises you can do to increase your heart rate, build muscle, and get a great workout, so don’t worry.

Exercising with bad knees

Not everyone should engage in high-impact exercises like plyometrics and jogging. These exercises can be extremely difficult and even painful for people with poor knees.

Maintaining the health of the knee joints requires using recovery techniques like yoga and foam rolling. You can still be active despite having bad knees. For those with problematic knees, many low-impact exercises are advised.


Building the muscles around your joints so they can carry more weight is actually the best approach to support them throughout your life. To maintain leg strength, you don’t want a sophisticated gym or equipment. To protect your joints, include leg exercises in your program at all times.

We’ve put up 5 low-impact core exercises for sore knees that you can do whenever and wherever because a strong core serves as the cornerstone of your fitness path. All you need for these exercises is your own body weight! These exercises are suitable for all situations, whether you’re doing them outside, at home, or in a hotel room.


Here’s how:

  1. Carry out each of these exercises for a full minute.
  2. After completing all five exercises, take a 60-90 second break.
  3. Repeat 3 to 5 times.


In order to properly engage your core, try to raise that knee up to just above your belly button. Additionally, pretend to be pulling something down while really engaging your muscles.


This workout helps to improve your core muscles. A solid core helps lessen back discomfort while enhancing flexibility and balance.


Maintain your entire weight on your base leg. Only tap the ground with the lifted leg. To get the most out of this exercise, squeeze your obliques (side abs) as you bring your knee to your elbow.


Standing Knee to Elbow is another great core exercise for bad knees that also works the muscles in your upper legs and hip flexors. If you have lower back pain or difficulty walking or bending at the hip, you may have tight hip flexors. Hip mobility stretches can help you loosen up your hips by incorporating them into your workout.


Maintain a straight back, with your chin off your chest and your shoulders down and away from your ears.


In the pursuit of a six-pack, many people overlook their lower abs. Knee-Tuck Crunches are a dynamic exercise that works both the upper and lower abs while also raising your heart rate.


Maintain a slight bend in your knees and a tight core. Concentrate on something in front of you and work hard to get there! A fantastic way to get rid of some negative energy.

The Punches exercise improves coordination while incorporating an aerobic component into the workout. This upper-body exercise can strengthen your core and improve your balance.


Stay low in the squat, chest up, and core engaged, and simply step side to side (as wide as feels comfortable for you). For an added challenge, wrap a resistance band around your ankles.

Don’t forget to build leg muscles while doing this core work. The Squatting Side Step engages your quads and glutes in addition to your core muscles. It is yet another effective exercise for improving balance and agility.


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