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Sit-ups and Russian twists still feature in many core workouts because they're known to target your abs and obliques, muscle groups that help create the rippling muscle definition you can see, alongside a low body fat percentage.However, low back pain is common when performing these moves, whether due to a lack of core engagement, form, injury, or body mechanics. In other words, they're not for everyone, and that's okay, because there are plenty more fish (or abs exercises) in the sea.If you're looking for some of the best low-impact exercises for your spine, I can help. You'll want to focus on strengthening your core as a whole, especially your deep core muscles, which are responsible for stability — and placing your body in positions that won't aggravate your back.Here's what to do, from me (a personal trainer) to you.If you are currently working with pain, an injury, or any health condition, I advise speaking with a qualified medical professional before starting any new exercises or workout programs. I'm not a qualified physical therapist and cannot diagnose a health condition.How to do plank knee tucksPlank knee tucks look a bit like mountain climbers, except you'll hold the position instead of moving your knees forward and backward.This is about switching on as many muscles as possible to help you defy gravity and resist rotation, as you draw your knee high and forward toward your chest while pushing through your hands and doming your upper back.Get instant access to breaking news, the hottest reviews, great deals and helpful tips.It doesn't take long to feel the burn, and I love this exercise for its simplicity.It doesn't take long to feel the burn, and I love this exercise for its simplicity. You'll find many yoga and Pilates teachers using variations of this exercise, but it's been around in the fitness industry in its many forms for a long, long time.It targets the aforementioned "deep core" by engaging muscles like the internal obliques and transverse abdominis; to a degree, your quads and hip flexors are also working as you hold your bent knee in the air, along with your arms, shoulders, chest, glutes, rectus abdominis (abs) and external obliques.In other words, there aren't many places you won't feel it. To ramp up this move further, try looping one of the best resistance bands just above your knees to add more tension.Here's how:Start in a plank position with your shoulders stacked over your wrists. You can also perform this in a forearm plank, but you'll have less space to work withBrace your stomach and pull your navel in. Ensure your hips align with your shouldersPush through your hands to slightly dome through your upper back, then draw your right knee forward between your handsTry to lift your knee high into your chest and point your toes. Hold for 10-20 secondsReturn to plank, then switch sidesAim for 3-5 rounds of 10-20-second efforts.Benefits
