Low-Impact Exercise To Sculpt Your Abs & Glutes – Ah, beach season—the time of year when flip-flops replace sneakers, sundresses flutter in the breeze, and confidence gets a chance to shine. But let’s face it: those abs and glutes can be stubborn. Not only are they two of the hardest muscle groups to tone (thanks to their knack for storing fat), but pounding them with high-impact exercises isn’t always kind to your joints.
The good news? You don’t need burpees or box jumps to get that sculpted look. With these five low-impact, joint-friendly moves recommended by certified personal trainer Mia Reynolds, you’ll build core strength, lift your booty, and boost balance—all while keeping things safe and sustainable.
Let’s dive into these dreamy exercises designed to make you feel like a sun-kissed fitness goddess. Grab your yoga mat, crank up some tropical tunes, and let’s get started!
Table of Contents
1. Clamshell Bridge
The Clamshell Bridge is a powerhouse move that targets your glutes, hips, and core while promoting hip mobility and stability. Certified trainer Mia Reynolds explains, “This exercise activates both the deep and superficial glute muscles, helping to create that rounded, lifted shape everyone loves.”
Also Read: 7 Beginner-Friendly Tips To Get in Shape Without the Stress
To perform it, lie on your back with knees bent, feet flat on the floor, and a resistance band just above your knees. Press through your heels to lift your hips into a bridge position, then open and close your top knee like a clamshell against the band’s resistance. Repeat for 10-12 reps per side, completing 2-3 sets.
2. Dead Bugs
Dead Bugs may sound quirky, but they’re a game-changer for building functional core strength while protecting your spine. “They teach you how to engage your abs properly, which improves posture and reduces lower-back pain,” says Mia Reynolds.
Start by lying on your back with arms extended toward the ceiling and knees bent at 90 degrees. Engage your core to press your lower back into the ground, then slowly extend one leg and the opposite arm overhead without arching your back. Alternate sides for 8-10 reps each, completing 2-3 sets.
3. Side-Lying Leg Lifts
Side-Lying Leg Lifts are a simple yet effective way to tone your outer thighs, glutes, and obliques. “This move fires up those hard-to-reach areas while improving balance and alignment,” notes Mia Reynolds.
Also Read: 4 Bad Exercise Habits Killing Your Leg Strength
Lie on your side with legs stacked and prop yourself up on your forearm. Keeping your hips steady, lift your top leg as high as you can, then lower it back down with control. Complete 12-15 reps per side, aiming for 2-3 sets total.
4. Bird Dog
The Bird Dog challenges your stability from head to toe, strengthening your entire posterior chain while honing coordination and focus. “It’s like multitasking for your muscles,” says Mia Reynolds, “targeting your abs, glutes, and shoulders while teaching you how to stabilize during movement.”
Begin on all fours, then extend one arm and the opposite leg straight out, holding for 2-3 seconds before returning to the starting position. Alternate sides for 10-12 reps each, completing 2-3 sets.
5. Modified Plank with Knee Taps
The Modified Plank with Knee Taps offers a joint-friendly twist on traditional planks, making it ideal for beginners or anyone easing into fitness. “Planks are a classic because they work—and this version makes them accessible,” says Mia Reynolds.
Also Read: 7 Fun & Effortless Ways To Stay Fit Without Working Out
Start in a forearm plank position with knees on the ground for support, keeping your core engaged and body in a straight line. Tap one knee lightly to the floor, then return to the starting position and alternate knees. Perform 10-12 reps per side, completing 2-3 sets.
Your Action Plan for That Beach Glow
- Perform each exercise 2-3 times per week.
- Pair these moves with a balanced diet rich in protein and whole foods.
- Stay consistent—even 10 minutes a day adds up over time.
So grab your towel, slather on the sunscreen, and embrace the process. With these low-impact wonders, you’ll be rocking those swimsuits and strutting across the sand with pride.
What’s your favorite way to stay active during beach season? Share in the comments—we’d love to hear how you’re crushing your goals!
