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

  • Is there a way to download the videos to an iPad? I will be traveling to where there is no internet.
    - 3/12/2015 3:42:39 PM
  • I love this workout , it was good ad made me fill good wheni was done with it . I am happy to be doing this I can move again and it is helpingwith the pain. - 3/11/2015 9:43:41 AM
  • This was an exercise I could do and it felt good. - 3/11/2015 8:56:26 AM
  • So thankful to find this exercise. I've had trouble with moving. Thank you so much - 3/10/2015 1:37:51 PM
  • I really enjoy that 11 min work out because I can't do to much of the harder exercises. I had back surgery, feet surgery plus more to have, neck surgery & need right shoulder surgery!
    I had a Back nerve stimulator put in in Nov. 2014. - 3/6/2015 10:05:23 AM
  • Great workout-was nice to do on a break at my desk. Thank you! - 3/5/2015 9:53:27 AM
  • Love it !!! Going to bring this to work - talk about an energy boost in only 12 minutes!
    THANK YOU !! More please????
    E-hugs from someone just now re-discovering her muscles... - 3/4/2015 3:50:14 PM
  • Hi Coach Nicole! I injured my knee skiing a month ago, and just yesterday had surgery to repair my ACL and meniscus. Between my injury and surgery, I did your seated piiates and cardio workout every day. Love them both! And I feel like they made me stronger to help recover from surgery. Thank you so much!
    Katheryn - 3/3/2015 10:24:09 AM
  • I recently hurt my knee and this is awesome. I really enjoyed both of these. - 2/24/2015 9:21:07 AM
  • This is perfect for me at this time as a supplement to my Cardio Rehab. It felt like a workout for me. - 2/23/2015 3:02:44 PM
  • Hi Nicole, my name is Linda, I've been doing these for several days, I've had surgery in my right arm. I had a broken bone in that arm and had to have the ball replaced. It never healed right. I did all the therapy, but these exercises work best. I'm 67 years young, I thank you so much! I hope You have a blessed day! lyl! ( means love you linda!) - 2/2/2015 2:47:25 PM
  • Thank you Nicole. I am 64 years old and have RA. I am limited to what exercises I can do. Thank heavens I can walk. This is a great video that I CAN do. - 1/28/2015 2:22:49 PM
  • This is my favorite by Nichole! I love this 1 for at my desk, work out! - 1/28/2015 10:55:30 AM
  • Can one get a DVD of this ? I am almost 70 and very stiff! Wd you be able to post to Australia and if so how much? - 1/28/2015 4:43:07 AM
  • I loved Nicole Nichols' 11-minute chair cardio workout. Is it possible to buy this DVD? I'd appreciate your answer very much. C. Berger - 1/27/2015 6:32:31 PM