A few of my personal-training clients have weak or painful wrists, which can make holding weights and performing certain exercises uncomfortable.
I know how frustrating that can be. I also get the occasional tendonitis flare-up that makes high planks, push-ups and plank walkouts painful.
These floor exercises put pressure on the wrist while it's in an extended position, which can be particularly sore when the joint or surrounding tendons are irritated.
But sore wrists don't mean you have to skip your workout.
These six beginner-friendly moves work your legs, arms and core without putting pressure on the joint.
It's a quick routine I use myself (and give my clients) when our wrists need a break.
The six bodyweight moves
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- Up down
- Crab walk
- Arm circles and lateral steps
- Triceps flutters
- Standing side-to-front crunch
- Modified hollow hold
Complete each exercise for 30 seconds, followed by 30 seconds of rest.
After completing all six exercises, rest for two minutes before starting the next round.
Complete three rounds.
No equipment is needed but some moves might be more comfortable on a mat.
1. Up down
Rounds: 3 Time: 30 seconds
- Start on your knees, with your torso upright and core engaged .
- Step your right foot forward, placing it flat on the floor.
- Push through your right heel to stand, bringing your left foot forward to join the right.
- Lower back down by stepping your right foot back and placing your right knee on the mat, followed by your left knee.
- Repeat, but this time leading with the left foot.
- Continue alternating legs for 30 seconds.
2. Crab walks
Rounds: 3 Time: 30 seconds
- Start in a low squat with your feet just wider than hip-width apart.
- Keep your chest lifted and your core engaged.
- Take a small step to the right.
- Maintain your low squat position as your take another three to four steps to the right.
- Reverse the crab-walk back the other way.
- Continue switching directions for 30 seconds.
3. Arm circles and lateral steps
Rounds: 3 Time: 30 seconds
- Stand with your feet together and your knees slightly bent.
- Extend your arms out to the sides in line with your shoulders
- Step out to the right with your right foot and draw small circles with your arms. The movement should come from your shoulders.
- Step your foot back to center, while continuing to make circles with your arms.
- Repeat on your left side.
- Keep stepping in and out with alternate legs, while making circles with your arms.
4. Triceps flutters
Rounds: 3 Time: 30 seconds
- Start with your feet hip-width apart and keep a slight bend in your knees.
- Hinge forward at the hips (pushing the hips back), keeping your back straight and ears in line with your shoulders.
- Engage the core, and extend both arms straight back behind you, keeping them close to your body. Your palms can face the ceiling.
- Make small, quick pulses with your arms, fluttering them up and down in tiny pulses.
- Keep your elbows straight but not locked and focus on squeezing the backs of your arms as you pulse.
- Continue for 30 seconds, keeping the movement controlled rather than swinging from the shoulders.
5. Standing side to front crunch
Rounds: 3 Time: 30 seconds
- Stand with legs hip-width apart and hands behind your head, elbows out to the sides.
- Lift your right knee out to the side as you bring your right elbow down towards it, crunching through your right side.
- Lower your right leg and return your elbows to the starting position.
- Then drive your right knee up towards your chest as you crunch forwards, bringing both elbows towards the knee.
- Lower your leg and return to the starting position.
- Switch sides and repeat the side crunch and front crunch on the left side.
- Continue alternating sides for the required time.
6. Modified hollow hold
Rounds: 3 Time: 30 seconds
- Start by lying on your back with your spine pushed flat onto the mat, legs in the air and knees bent. Your shins should be parallel to the floor and your arms should be by your side, hovering above the mat.
- Raise your head and shoulders off the floor, keeping your gaze toward your knees.
- Hold this position while keeping your lower back pressed into the floor.
- Hold for 30 seconds or as long as you can maintain good form.
- Make it harder: Gradually straighten your legs, while maintaining contact between your lower back and the floor.
