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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 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
  • I gave up watching Spark People videos, because they were geared toward younger people who didn't have mobility issues. I have diabetic neuropathy in my feet and knee problems. This video is great! I would love to see more videos like this geared to older people with health problems like mine. Thanks! I am going to use this one! - 1/27/2015 5:04:12 PM
  • I am currently recovering from shoulder surgery. This is actually an exercise that I can do and not lifting my arm. Thank you - 1/27/2015 3:44:21 PM
  • Just what I needed to do while I took a break from school work. - 1/27/2015 3:39:04 PM
  • thank you, I love these exercises. kakamazoo8 - 1/27/2015 1:38:58 PM
  • I admire Coach Nicole's
    Delivery and voice ...very good video cueing and instruction Seamless.
    I do not as yet have clearance for twisting but I could do enough reps of the other moves
    - 1/27/2015 12:24:45 PM
  • Great exercises for someone who has to sit at her job, and also has a bad back from time to time. I will definitely try these on the job. - 1/25/2015 6:25:47 PM
  • really great workout. usually I just skip most abs workouts because they generally involve some sort of crunches - hard on my joints getting down on the floor, and painful for the neck muscles. this routine caused neither problem - and gives you a nice back and shoulder stretch, to boot. thanks. - 1/25/2015 4:26:06 PM
  • This looks like something I could do regularly. I'm 70, overweight and just getting into sparkpeople.com. Thanks for the clear directions and demonstration of the exercises. - 1/25/2015 1:39:42 PM