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Kayla Itsines 15-Minute Low-Impact Ab Workout

Got 15 Minutes? Strengthen Your Core With Kayla Itsines's Low-Impact Express Ab Workout

Apr 12 2021

We love Kayla Itsines's heart-pumping HIIT workouts that will leave you dripping with sweat. She's not afraid to throw in a burpee (or several!), jumping jacks, jump squats, and other bodyweight moves that are great for cardio but not so good on your joints if repeated over and over. This is why she has released a new eight-week program on the Sweat app called Low Impact With Kayla, which is full of highly effective workouts with no jumping or burpees.

Itsines was actually inspired to create the program by her mom, who wanted to join her daughter's popular workouts but didn't want to perform all the high-impact movements. The Sweat cofounder realised other people had similar hesitations to participating in her high-impact workouts. "Listening to the challenges women face with their workouts, I've realised that jumping exercises have been a barrier to many women starting and continuing their fitness journey," she told POPSUGAR. "Whether you are looking to reduce joint pressure or you simply don't enjoy jumping, it can be really challenging to know how to modify your workouts to suit your needs. I wanted to provide an achievable low-impact program that allows women to enjoy their workout without any jumping." Plus, the workouts are quiet, so they're perfect for those living in an apartment or the early risers who don't want to wake up their roommates and partners.

And just because the workouts are low-impact doesn't mean they're not effective. "It is a common misconception that low-impact workouts are not effective for building strength and fitness," she said. "Low-impact workouts focus on challenging specific muscle groups through dynamic movements to help improve muscle definition and strength."

Itsines gave us a taste of what the eight-week program will entail with this 15-minute low-impact express ab workout that's designed to strengthen your deep abdominals, obliques, and lower back to increase the strength and stamina of your core muscles. Itsines told POPSUGAR that strengthening your core is important because even if you don't realise it, your core muscles affect everyday movements: sitting up out of bed, carrying heavy objects, and your posture. A strong core is foundational for all strength training and movement and can help reduce injury.

Itsines said these express workouts are part of her low-impact plan and that "when it comes to structuring your workout week, it's important to listen to your body and do what feels right for you." Like with her other programs, she also suggests two to three sessions of low-intensity steady-state cardio (LISS) per week.

15-Minute Low-Impact Express Ab Workout

Equipment needed: Yoga mat

Warmup: Itsines recommends taking a few minutes to warm up before the workout with three to five minutes of cardio, such as jogging in place or skipping to get your heart rate up and warm up your muscles. After the brief cardio sesh, she recommends completing a few dynamic stretches such as leg swings, arm circles, and torso twists.

Cooldown: After the workout, she suggests taking three to five minutes to walk to slowly lower your heart rate and help your body cool down, then spending a few minutes doing some static stretches to increase flexibility and range of motion.

Directions: Complete each exercise below for 30 seconds, moving on to the next move with no rest for three minutes of work total. This completes one lap. After each lap, rest for 30 seconds. Complete four full laps for a 15-minute workout. Scroll through for instructions on how to do each exercise.

Exercise Time
Plank Rock 30 seconds
Single-Arm Superman 30 seconds
Heel Tap 30 seconds
Russian Twist 30 seconds
Modified Ab Bike 30 seconds
Flutter Kicks 30 seconds


Image Source: Sweat

Plank Rock

  • Place your forearms (wrist to elbow) firmly on your mat, ensuring your elbows are directly below your shoulders. Extend both legs behind you, resting on the balls of your feet in an elbow plank position. Gently draw your ribs to your hips to engage your core and ensure that your spine remains in a neutral position. This is your starting position.
  • Keeping your core engaged, rock your entire body forward, coming more onto your toes, allowing your shoulders to move past your elbows. Return back to the starting position. Try to prevent your hips from dropping throughout the movement, ensuring you are breathing deeply throughout. You should feel tension in your abdominals during the movement.
  • Repeat for 30 seconds.
Image Source: Sweat

Single-Arm Superman

  • Begin lying on your stomach on a yoga mat with both legs extended behind you, toes tucked. Extend your arms above your head, palms facing toward the mat, to form a straight line from hands to feet. Draw your belly button in toward your spine to prevent discomfort in your lower back. This is your starting position.
  • Inhale. Elevate your head, chest, and arms off the mat. At the same time, elevate your legs off the mat slightly with feet pointed. You should feel tension in your core as you hold this position.
  • Exhale. Bend your left elbow to bring your left hand behind you until it rests just above your lower back. At the same time, rotate your hand so your palm faces upward.
  • Inhale. Extend your left arm back above your head, rotating your hand so your palm faces toward the mat.
  • Alternate sides for 30 seconds.
Image Source: Sweat

Heel Tap

  • Start by lying flat on your back on a yoga mat with your arms by your sides. Bend your knees and position your feet firmly on the mat hip-width apart. Slowly lift your head, shoulder blades, and arms off the floor and gently draw your ribs to your hips to engage your core. This is your starting position.
  • Bend your torso to the right to allow your right hand to touch your right ankle.
  • Return to starting position and bend your torso to the left to allow your left hand to touch your left ankle.
  • Continue alternating between right and left for 30 seconds, inhaling for four reps and exhaling for four reps.
Image Source: Sweat

Russian Twist

  • With your hands clasped in front of your chest, start seated on a yoga mat with knees bent and heels firmly planted. Lean back slightly so your abs are engaged and you are balancing on your sit bones. This is your starting position.
  • While keeping your lower body as still as possible, twist your torso to the right and gently touch your elbow on the mat next to your right hip. If you cannot reach the mat, just twist as far as you can while keeping your lower body still.
  • Untwist your torso to return to the starting position.
  • While keeping your lower body as still as possible, twist your torso to the left and gently touch your elbow on the mat next to your left hip. If you cannot reach the mat, just twist as far as you can while keeping your lower body still.
  • Untwist your torso to return to the starting position.
  • Continue alternating between right and left for 30 seconds.
Image Source: Sweat

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Modified Ab Bike

  • Start by lying straight on your back on a yoga mat with your legs extended out in front of you. Bend your elbows and place your hands behind your earlobes. Gently raise both legs and your head and shoulders off the mat. This is your starting position.
  • Inhale to prepare. Exhale and, while engageing through your abs, release your right foot off the ground and draw your knee in toward you. At the same time, twist your torso to bring your left elbow toward your right knee. You should feel tension in your abs throughout the movement.
  • Inhale and lower your leg and arm to return to the starting position.
  • Alternate sides for 30 seconds.
Image Source: Sweat

Flutter Kicks

  • Start by lying on your back on a yoga mat. Engage your abdominal muscles by
    drawing your belly button in toward your spine and raise both legs off the floor. This is your starting position.
  • Lift your head, neck, and shoulders off the mat. Slightly raise your left leg and slightly lower your right leg, ensuring that neither of your legs touches the floor. This should create a scissor-like motion.
  • Continue alternating between right and left for 30 seconds, inhaling for four reps and exhaling for four reps.
Image Source: Sweat

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