Jumping jacks are great cardio. But if you have wonky knees, you probably don't like them. If you have shoulder issues, you don't like them. And if your postpartum pelvic floor muscles “make it rain” during this move, you really don’t like them.

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Here are three low-impact options that you can plug in place of jumping jacks anytime that exercise is instructed:

Option 1: Half-Jack

What’s great about this move is that it keeps the essence of the jack, but it cuts the range of motion for the arms in half (yay for anyone with shoulder issues!). It also cuts out the “jumping” component, and replaces it with a toe tap out for a happy-knees replacement. (Do these 5 exercises to prevent knee pain as you age.)

  1. From standing, abduct your arms to shoulder height (no higher). Simultaneously, tap one foot out to the side while keeping your body weight on the stable leg.
  2. Step in.
  3. Perform the movement explained in Step 1 on the other leg.

PREVENTION PREMIUM: The Best Lower-Body Strengthening Move For People Who Sit All Day

Option 2: X-Step Out

This option lifts the arms up, enhancing posture (which is especially important if you spend most of the day sitting), and it shifts your weight from side-to-side, which recruits the gluteus medius and minimis (the smaller butt muscles that are responsible for taking your legs away from the midline of your body).

  1. From standing, reach your arms overhead to opposite diagonals. Simultaneously, step one leg out to the side and shift your weight, so that body weight is proportioned 50/50 on the foot that stayed put and the foot that stepped out.
  2. Step in.
  3. Perform the movement explained in Step 1 on the other leg.

MORE: How To Work ALL The Muscles Of Your Butt In Just 2 Simple Moves

Upgrade your sit-up with this toning exercise:

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preview for The Tricep-Toning Situp

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Option 3: Single Leg Balance Hip Abduction

Now this final move combines benefits from Options 1 and 2. Like Option 1, it cuts the arms' range-of-motion in half (from a standard jumping jack). Doing so should be kinder on the shoulders and upper trapezius muscles for people with shoulder issues. Like Option 2, it abducts one leg (meaning: draws it out, to the side) and engages the gluteus medius and minimis. But, it’s more challenging than Option 2 because you are balanced on one leg. The side butt muscles have to work super hard to pull the lead leg out and off the floor while the other leg is stable and grounded. You can expect some serious booty burn from this one!

  1. From standing, abduct your arms to shoulder height. Simultaneously, lift one leg out to the side with a flexed foot and hold motionless for a moment. (Trouble balancing? These toning moves can help with that.)
  2. Step in.
  3. Perform the movement explained in Step 1 on the other leg.

Trainer Tip: Want to make it harder? Try increasing your rhythm for Options 1 or 2 to get your heart rate up more similarly to standard jumping jacks. For Option 3, since faster is not better, try adding a half-squat in Step 2 for more muscle recruitment to get your heart rate up.