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12-Minute Seated Core Workout

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About This Workout
In this workout, Coach Nicole will lead you through a series of seated exercises that will help you tone your entire core, improve your posture, and increase your spinal mobility and flexibility.
  • Length: 12 minutes
  • Equipment: None
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Abs, obliques and lower back
  • Fitness Level: Beginner to intermediate
  • Impact: No-impact
  • Safety Precautions: Work through your own range of motion, never to the point of pain. Avoid exercising in an unstable chair or a chair with wheels.
  • Extra Tip: Think about sitting as tall as possible and engaging your abdominals throughout every exercise. The more you focus on engaging the muscles you are trying to work, the more effective these moves will be.

Member Comments

  • I really enjoy this set of exercises. I have a change of posture since having rotator cuff surgery the end of December. Even thru pt, I had nothing that drew my spine up or positively affected my posture. I feel "taller" and at the same time, my core is fatigued: a win-win for my body!
    Thank you, Nicole and Spark People! - 7/24/2014 8:33:35 PM
  • video isn't working for me - 7/23/2014 11:04:19 PM
  • PLEASE consider subtitling/captio
    ning your videos! There are millions of deaf and hard of hearing people just in the United States- we also like to work out and get nutrition advice lol! Thank you. - 7/22/2014 3:10:20 PM
  • No sound on this one either. It shows the vol is all the way up. - 7/16/2014 2:37:59 PM
  • is there a way to favorite our favorite videos in a list on our page? - 7/9/2014 7:25:58 PM
  • This is one of my daily favorites! Coach Nicole, no matter how many times I do it, I appreciate all of your helpful reminders on when to inhale and exhale. You are so articulate in describing each of the movements and how we should be "feeling" each exercise. Thank you! - 7/8/2014 10:17:37 PM
  • Thanks, Coach Nicole! I really like this core workout. Your reminders to breathe and sit tall are helpful to me. - 7/8/2014 2:50:46 PM
  • THANK YOU COACH NICOLE!! I am definitely adding this to my workout. I'm starting slow, just walking on my 15 minute breaks, twice a day. So, I added this workout before lunch and will look for another one to add after lunch. Who knows, I may actually make it to the gym in a couple of months! - 7/8/2014 1:10:23 PM
  • Coach Niclose, thank you so much for this. Just what I needed right now! - 7/8/2014 8:41:10 AM
  • Very much enjoyed this workout. - 7/8/2014 8:06:07 AM
  • this was realy a great excercise for stretching and as a beginner - 7/8/2014 4:48:57 AM
  • Thanks! I really enjoyed this workout. Since exercise can be difficult for me d/t limited mobility, this workout was perfect. I feel a sense of accomplishment! - 7/4/2014 3:24:05 AM
  • Thanks for this and other seated videos. I need to rest my foot for a few days, and this give me a way to exercise. - 7/1/2014 10:00:56 PM
  • Thank you for this workout Nicole. I really needed to see this. This needs to be in my daily routine. - 7/1/2014 12:28:15 AM
  • I'm going to try this video . I recently started the video chair cardio. Do you recommend doing both on the same day or every other day and which one should I do first if you recommend both.
    - 6/27/2014 11:55:49 PM