Top 17 'Momentum-Building' Low-Impact Exercises to try for Kickstarting Your Weight Loss Journey at Home
So, you’ve decided to start your weight loss journey. That’s fantastic! Taking that first step is often the hardest part. But what comes next? You browse online and are immediately bombarded with high-intensity interval training (HIIT), burpees, and box jumps. It’s enough to make anyone want to retreat back to the comfort of the couch.
What if I told you there’s a better way to begin? A gentler, more sustainable approach that builds you up instead of burning you out. This is the power of "momentum-building" low-impact exercises. These movements are designed to be kind to your joints, reduce the risk of injury, and help you build a consistent routine you can actually stick with. They prove that you don’t need to punish your body to see results.
Here at the Goh Ling Yong blog, we believe that fitness should be accessible and empowering for everyone. This list of 17 low-impact exercises is your perfect starting block. They require minimal to no equipment and can be done right in your living room. The goal isn't to be perfect; it's to get moving, build confidence, and create the positive momentum that will carry you forward on your health and wellness journey.
1. Marching in Place
Why it's great: Before you can run, you must walk. And before you walk for miles, you can start by simply marching in place. This is the ultimate beginner-friendly exercise that gently elevates your heart rate, warms up your muscles, and gets your body accustomed to movement. It’s the perfect way to start any workout or to squeeze in some activity while watching TV.
How to do it: Stand tall with your feet hip-width apart and your core engaged. Begin by lifting one knee up towards your chest, as if you are marching. As you lower that foot, lift the opposite knee. Swing your arms naturally, opposite arm to opposite leg, to increase the intensity and engage your upper body.
- Tip: To make it more challenging, increase your speed or lift your knees higher. You can also hold light hand weights (or water bottles) to add a bit of resistance for your arms. Aim for 5-10 minutes to start your workout.
2. Glute Bridges
Why it's great: Many of us spend a lot of time sitting, which can lead to weak or "sleepy" glutes. The glute bridge is a fantastic exercise for waking them up! Strong glutes are essential for supporting your lower back, improving posture, and providing power for everyday movements like climbing stairs. This exercise isolates the glutes and hamstrings without putting any strain on your back or knees.
How to do it: Lie on your back with your knees bent and feet flat on the floor, about hip-width apart. Your arms should be resting at your sides with your palms down. Squeeze your glutes and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for a second at the top, making sure not to over-extend your back, then slowly lower your hips back down.
- Tip: Focus on the "squeeze" at the top of the movement. For an added challenge, you can perform a single-leg glute bridge by extending one leg straight out while you lift your hips. Start with 3 sets of 12-15 reps.
3. Wall Push-Ups
Why it's great: The idea of a traditional push-up can be intimidating, but wall push-ups are the perfect entry point to building upper-body strength. They target your chest, shoulders, and triceps while taking the pressure off your wrists and back. This modification allows you to build foundational strength and confidence before moving to more advanced variations.
How to do it: Stand facing a wall, about arm's length away. Place your palms flat on the wall, slightly wider than your shoulders. Keeping your body in a straight line from your head to your heels, bend your elbows and slowly lower your chest towards the wall. Push back to the starting position.
- Tip: The further your feet are from the wall, the more challenging the exercise becomes. Ensure your core stays tight throughout the movement to prevent your back from sagging. Aim for 3 sets of 10-15 reps.
4. Chair Squats
Why it's great: Squats are a fundamental human movement, crucial for leg strength and mobility. The chair squat provides a safe and effective way to master the form. Using a chair gives you a physical target, ensuring you are sitting your hips back correctly and preventing your knees from traveling too far forward. It’s a functional exercise that directly translates to the real-world action of getting up from a seated position.
How to do it: Stand in front of a sturdy chair with your feet shoulder-width apart, toes pointing slightly outward. Keeping your chest up and your core engaged, hinge at your hips and bend your knees as if you're about to sit down. Lightly tap the chair with your glutes (or sit down completely if you need to) and then drive through your heels to return to the starting position.
- Tip: Avoid letting your knees cave inward. You can extend your arms out in front of you for balance. As you get stronger, you can progress to bodyweight squats without the chair. Try for 3 sets of 10-12 reps.
5. Bird-Dog
Why it's great: This uniquely named exercise is a powerhouse for building core stability, balance, and coordination. It works the deep muscles in your abdomen and back that are essential for a healthy spine. The slow, controlled movement makes it incredibly low-impact while challenging your body to stay balanced and aligned.
How to do it: Start on all fours in a tabletop position, with your hands directly under your shoulders and your knees directly under your hips. Keep your back flat and your gaze towards the floor. Simultaneously extend your right arm straight forward and your left leg straight back, keeping them parallel to the floor. Hold for a moment, focusing on not arching your back, then slowly return to the starting position. Repeat on the other side.
- Tip: Imagine you have a glass of water on your lower back that you don't want to spill. This will help you keep your core tight and your hips level. Move slowly and with intention. Aim for 3 sets of 10-12 reps per side.
6. Step-Out Jacks (Modified Jumping Jacks)
Why it's great: Love the cardio benefit of jumping jacks but not the jump? Step-out jacks are your new best friend. This modification gives you the same heart-rate-boosting, full-body movement without any of the impact on your knees and ankles. It's a perfect way to add some cardio into your routine safely.
How to do it: Stand with your feet together and your arms at your sides. Instead of jumping, step your right foot out to the side while simultaneously raising both arms overhead, just like a regular jumping jack. Bring your foot and arms back to the starting position, and then immediately repeat on the left side.
- Tip: Find a rhythm and increase your speed as you get more comfortable. This is a great exercise to include in a circuit or as a warm-up. Try doing it for 30-60 seconds at a time.
7. Lying Leg Lifts
Why it's great: Targeting the often hard-to-reach lower abdominal muscles, lying leg lifts are an excellent way to build core strength without straining your neck or back. By keeping the movement controlled, you engage your core deeply, which is vital for overall stability and a strong midsection.
How to do it: Lie on your back with your legs straight and together. You can place your hands under your lower back for support if needed. Slowly raise your legs towards the ceiling until they are perpendicular to the floor (or as high as you can comfortably go). Keeping the movement controlled, slowly lower them back down, stopping just before they touch the floor to keep tension on your abs.
- Tip: If lifting both legs is too challenging, start with single-leg lifts or bent-knee leg raises. The key is to avoid using momentum and prevent your lower back from arching off the floor. Aim for 3 sets of 10-15 reps.
8. Plank
Why it's great: The plank is a classic for a reason. It's an isometric exercise that strengthens your entire core, including your abs, obliques, and lower back. It also engages your shoulders, chest, and glutes, making it a surprisingly effective full-body workout. The best part? No movement is required, which means zero impact.
How to do it: Place your forearms on the floor with your elbows directly under your shoulders and your hands clasped. Extend your legs back, resting on your toes, so your body forms a straight line from your head to your heels. Engage your core, glutes, and quads. Hold this position without letting your hips sag or rise too high.
- Tip: If a full plank is too difficult, start with a knee plank by resting your knees on the floor. You can also perform an incline plank by placing your hands or forearms on a raised surface like a couch or table. Start by holding for 20-30 seconds and gradually increase the time.
9. Cat-Cow Stretch
Why it's great: While technically a stretch, the Cat-Cow is a dynamic movement that's fantastic for improving spinal flexibility and relieving tension in the back and neck. It’s a gentle way to warm up the spine before a workout or cool down after. This movement promotes body awareness and can be incredibly soothing.
How to do it: Start on all fours in a tabletop position. As you inhale, drop your belly towards the floor, lift your chest and tailbone, and look forward (Cow pose). As you exhale, round your spine up towards the ceiling, tuck your chin to your chest, and press the floor away from you (Cat pose). Flow between these two poses, linking your breath to the movement.
- Tip: Move slowly and mindfully. Focus on the articulation of your spine. This isn't about how far you can go, but about the quality of the movement. Perform 10-15 rounds to feel your back loosen up.
10. Stationary Cycling
Why it's great: If you have access to a stationary bike, it’s one of the best tools for a low-impact cardio workout. Cycling gets your heart rate up, burns calories, and strengthens your legs, all while completely protecting your joints. You can easily control the intensity by adjusting the resistance and speed, making it perfect for all fitness levels.
How to do it: Adjust the bike seat so that when your foot is at the bottom of the pedal stroke, your knee has a slight bend. Start with a 5-minute warm-up at a low resistance. Then, increase the resistance to a challenging but manageable level and pedal at a steady pace.
- Tip: Try interval training: pedal hard for 1 minute, then recover at an easy pace for 2 minutes. Repeat this cycle for 15-20 minutes. Don't forget to cool down and stretch your quads and hamstrings afterward.
11. Bodyweight Good Mornings
Why it's great: This exercise is a fantastic way to strengthen your posterior chain—the muscles on the back of your body, including your hamstrings, glutes, and lower back. It teaches the proper hip-hinge movement, which is crucial for lifting objects safely and for performing other exercises like deadlifts.
How to do it: Stand with your feet hip-width apart and place your hands behind your head or across your chest. Keep a slight bend in your knees. Hinge at your hips, pushing your butt backward while keeping your back straight. Lower your torso until it's almost parallel to the floor, or until you feel a good stretch in your hamstrings. Squeeze your glutes to return to the starting position.
- Tip: The key is to keep your spine neutral—don't round your back. Imagine you are trying to close a car door with your butt. Start with 3 sets of 10-12 reps.
12. Wall Sits
Why it's great: Wall sits are an isometric exercise that builds serious endurance in your quadriceps, glutes, and hamstrings. Because you aren’t moving, there is zero impact, but your muscles will be working overtime. It's a simple but deceptively challenging exercise that builds mental and physical toughness.
How to do it: Stand with your back against a wall. Walk your feet out about two feet in front of you. Slide your back down the wall until your knees are bent at a 90-degree angle, as if you are sitting in an invisible chair. Make sure your knees are directly above your ankles. Hold this position.
- Tip: Keep your core engaged and press your entire back against the wall. Start by holding for 20-30 seconds. As you get stronger, aim to hold it for 60 seconds or more.
13. Arm Circles
Why it's great: Don't underestimate the power of this simple movement! Arm circles are a great way to warm up the shoulder joints, increase blood flow to the upper body, and improve your shoulder's range of motion. They are perfect to do before any upper-body exercises or just to shake off stiffness after sitting for a long time.
How to do it: Stand with your feet shoulder-width apart and extend your arms straight out to your sides, parallel to the floor. Begin making small, controlled circles with your arms. After about 20-30 seconds, reverse the direction of the circles.
- Tip: Start with small circles and gradually make them larger. You can also vary the speed. Try doing 30 seconds of forward circles, followed by 30 seconds of backward circles.
14. Step-Ups
Why it's great: Step-ups are a functional exercise that mimics climbing stairs. They are fantastic for building single-leg strength, which helps correct muscle imbalances and improve balance. This exercise targets your quads, hamstrings, and glutes and can be a great low-impact cardio option.
How to do it: Find a sturdy, low platform, like the bottom step of a staircase or a workout step. Place your entire right foot onto the step. Press through your right heel to lift your body up until your right leg is straight. Lightly tap your left foot on the step, then slowly lower yourself back down. Complete all reps on one side before switching to the other.
- Tip: The higher the step, the harder the exercise. Focus on a slow and controlled downward motion. To increase the challenge, you can hold light weights. Aim for 3 sets of 10-12 reps per leg.
15. Resistance Band Rows
Why it's great: So much of our daily life involves pushing and hunching forward. Rows are the perfect antidote, strengthening the muscles in your upper back, shoulders, and biceps. This helps improve posture and create a more balanced physique. Resistance bands provide a safe, low-impact way to build this crucial pulling strength.
How to do it: Sit on the floor with your legs extended in front of you. Loop a resistance band around the soles of your feet, holding one end in each hand. Sit up tall with a straight back. Pull the band towards your torso, squeezing your shoulder blades together. Keep your elbows tucked in close to your body. Pause, then slowly extend your arms back to the starting position.
- Tip: If you don't have a band, you can mimic the movement with light weights or even water bottles. Focus on the "squeeze" between your shoulder blades. Try for 3 sets of 12-15 reps.
16. Pilates Leg Circles
Why it's great: Pilates is renowned for its focus on controlled movements and core engagement. Leg circles are a classic Pilates exercise that improves hip mobility, strengthens the core, and challenges your stability. They look simple, but they require a great deal of control to perform correctly.
How to do it: Lie on your back with your arms at your sides. Extend one leg straight up towards the ceiling. Keeping your hips firmly planted on the floor, begin to circle that leg as if you are drawing a circle on the ceiling with your toes. Make the circles as large as you can without letting your hips rock. Perform a set number of circles in one direction, then reverse.
- Tip: Start with small, controlled circles. Your core should be working hard to keep the rest of your body still. If extending your leg straight is too hard, you can do this with a bent knee. Aim for 8-10 circles in each direction, per leg.
17. Dancing
Why it's great: Who said exercise can't be fun? Dancing is arguably the most enjoyable form of low-impact cardio. It elevates your heart rate, improves coordination and balance, and releases mood-boosting endorphins. There are no rules—just put on your favorite music and move your body in a way that feels good.
How to do it: Clear some space in your living room, put on a high-energy playlist, and just let loose! You can follow along with a dance workout video online or simply freestyle. The goal is to keep moving and have a good time.
- Tip: Try a 15-20 minute "dance break" in the middle of your day. It’s a fantastic way to burn some calories and melt away stress. Don't worry about looking silly—just enjoy the freedom of movement.
Your Journey Starts with a Single Step
Starting a weight loss journey can feel like standing at the bottom of a massive mountain. But you don't climb a mountain in one giant leap; you climb it one step at a time. These 17 low-impact exercises are those first crucial steps. They are your tools for building a solid foundation of strength, confidence, and, most importantly, momentum.
Remember the wisdom I, Goh Ling Yong, always try to impart: consistency will always beat intensity in the long run. It's far better to do 15 minutes of gentle movement every day than to do one brutal hour-long workout and then be too sore or unmotivated to move for a week. Be kind to your body, celebrate the small wins, and trust in the process.
Now, it's your turn. Don't try to do all 17 at once. Pick 3-5 exercises from this list that look appealing to you and commit to trying them this week. Which ones are you going to start with? Share your picks in the comments below—we'd love to cheer you on
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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