7 Korean exercises/ workouts and easy ways to practice them

Korean culture places a strong emphasis on health and fitness, and there are several exercises and workouts borrowed from Korean traditions that offer effective ways to stay active and maintain physical well-being. These exercises are often simple, yet highly beneficial, incorporating elements of flexibility, strength, and mindfulness.

Jeongseong exercise, also known as "sincerity exercise," emphasizes slow, deliberate movements to promote relaxation, flexibility, and mindfulness. This exercise involves gentle stretching and controlled breathing, helping to reduce stress and improve overall well-being.


Find a quiet, comfortable space where you can stand or sit comfortably.

Begin by taking slow, deep breaths, inhaling through your nose and exhaling through your mouth.

Slowly stretch each muscle group, starting from your neck and shoulders, down to your arms, back, and legs.

Focus on maintaining a calm and relaxed demeanor throughout the exercise, paying attention to any areas of tension and gently releasing them with each breath.

Buchaechum, or fan dance, is a traditional Korean dance form that combines graceful movements with the use of traditional folding fans. This dance workout incorporates elements of cardio, strength, and coordination, providing a fun and engaging way to stay active.

Choose your favorite upbeat Korean music or any music with a lively rhythm.

Hold a lightweight folding fan or a handkerchief in each hand.

Start by marching or stepping side to side to the beat of the music, gradually incorporating arm movements with the fans.

Experiment with different arm patterns, spins, and footwork to create your own dance routine, keeping the movements fluid and expressive.

Korean-style squats, also known as Asian squats or "hunker down," involve squatting down low with your heels on the ground, which helps improve hip mobility, leg strength, and posture. This exercise is commonly practiced in Korea as a way to take breaks or rest while maintaining a low squatting position.


Stand with your feet shoulder-width apart and toes slightly turned out.

Slowly lower your body into a squatting position, keeping your heels on the ground and your back straight.

Hold the squat position for a few seconds, then gradually rise back up to a standing position.

Repeat the movement for several repetitions, gradually increasing the duration of each squat as your flexibility and strength improve.

Nanta is a popular Korean percussion performance that involves high-energy drumming using traditional kitchen utensils. This cardio workout is inspired by Nanta drumming and incorporates rhythmic movements to improve cardiovascular health and coordination.

Stand with your feet hip-width apart and knees slightly bent.

Hold two lightweight drumsticks or wooden spoons in each hand.

Start drumming on imaginary drums in front of you, using alternating arm movements and incorporating side-to-side steps or jumps to the beat.

Increase the intensity and speed of your drumming as you become more comfortable with the movements, aiming for a continuous, rhythmic workout.

The sun salutation is a series of yoga poses that flow seamlessly together, stretching and strengthening the entire body while promoting relaxation and mindfulness. This Korean-inspired version of the sun salutation incorporates elements of traditional Korean culture and symbolism.


Begin by standing tall with your feet together and arms at your sides.

Inhale deeply as you raise your arms overhead, arching your back slightly and reaching towards the sky.

Exhale as you fold forward at the hips, bringing your hands to the ground or resting them on your shins.

Inhale and step back into a low lunge position, with one foot extended behind you and the other knee bent at a 90-degree angle.

Exhale as you lower your body into a plank position, then lower yourself down to the ground in a controlled motion.

Inhale as you lift your chest and head off the ground into cobra pose, then exhale as you press back into downward-facing dog.

Inhale and step forward into a low lunge on the opposite side, then exhale as you step your feet together and return to the starting position.

Repeat the sequence several times, flowing smoothly from one pose to the next, and focusing on your breath and alignment throughout.

Qigong is a traditional Chinese exercise that combines slow, flowing movements with deep breathing and meditation to promote balance, relaxation, and energy flow. This Korean-inspired version of Qigong incorporates elements of Tai Chi and Korean martial arts, providing a gentle yet effective way to improve physical and mental well-being.


Begin by standing with your feet shoulder-width apart and knees slightly bent.

Relax your arms at your sides and take a few deep breaths to center yourself.

Slowly raise your arms in front of you, keeping them shoulder-width apart and palms facing down.

Inhale deeply as you raise your arms overhead, stretching upwards towards the sky.

Exhale as you lower your arms back down to the starting position, imagining that you are gathering and circulating energy throughout your body.

Repeat the movement several times, coordinating your breath with your movements and maintaining a relaxed and focused mindset.

Walking meditation is a mindfulness practice that involves walking slowly and deliberately while paying attention to each step and breath. This Korean-inspired version of walking meditation incorporates the beauty and tranquility of nature, providing a peaceful and grounding experience.

Find a quiet, natural setting such as a park, forest, or beach where you can walk undisturbed.

Begin by standing tall with your feet hip-width apart and arms at your sides.

Take a few deep breaths to center yourself and connect with your surroundings.

Start walking slowly and mindfully, paying attention to each step as your foot makes contact with the ground.

Focus on your breath as you walk, inhaling deeply through your nose and exhaling slowly through your mouth.

Notice the sights, sounds, and sensations around you, allowing yourself to fully immerse in the present moment.

Continue walking for as long as you like, allowing yourself to feel grounded, refreshed, and rejuvenated by the experience.

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