See All Videos›

12-Minute Seated Core Workout

Click here to to redeem your SparkPoints
  You will earn 3 SparkPoints
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

  • nevermind, found that my work computer blocked the video.....sorry. - 4/15/2014 1:08:55 PM
  • where's the video? - 4/15/2014 11:45:57 AM
  • Thank you so much for this excellent video. Having to be careful with a dodgy back, I've been trying to find a safe way to start - and this is it. I've started a 'fitness streak' with this exercise and will be adding walking once the snow clears. Looking forward to ordering a Spark Tracking device to help with motivation.
    This site is a real blessing!
    - 4/9/2014 11:36:44 AM
  • Getting the breathing part right is the hardest thing for me! I am uncoordinated. - 4/8/2014 7:43:22 PM
  • These exercise pages are wonderful for a person 83 years old and on a walker.
    Thanks for showing them. Can I get a copy of these exercises? - 4/3/2014 2:41:55 PM
  • Me, too! Once I'm down, it takes a lot to get me back up. 8-) - 3/29/2014 9:17:11 PM
  • This is THE BEST!!!!! I have always hated core workouts because most of them make you get on the floor. Me and the floor do not get along for core workouts. I can handle this, in fact, on some days I will probably do this twice!!!! - 3/29/2014 5:33:33 PM
  • I really like this idea of sitting. - 3/28/2014 3:44:38 PM
  • Coach Nicole: TONS of thank you's for this one! I've had Multiple Sclerosis over 26 years and I have almost no feeling in either legs, but especially my left side. This core exercise really challenged me, but it was something that I could do, and got my heart beating faster, along with strengthening my core muscles all over my body. I am not in a wheelchair and don't use any cane, but I have problems in exercising, but this this video, I feel like I've exercised better than I have in ages. THANK YOU!

    Blessings, Becky - 3/27/2014 3:22:11 PM
  • This is great! I was able to get this done at my desk during my lunch break and a rainy day! - 3/26/2014 2:26:27 PM
  • Loved this...thank you!!!
    - 3/23/2014 2:59:31 PM
  • Awesome again, no strain on my back thankyou! - 3/21/2014 11:10:37 AM
  • Nicole's exercise demo's are so well done, and she is allowing older and less flexible people an opportunity to still enjoy strengthening their bodies! Thanks to Spark People for including everyone in the world of exercise. - 3/20/2014 8:10:18 AM
  • Nicole's exercise demo's are so well done, and she is allowing older and less flexible and opportunity to still enjoy strengthening their bodies! Thanks to Spark People for including everyone in the world of exercise. - 3/20/2014 8:09:20 AM
  • I love this work out thanks for thinking uf us that have to start small kt

    - 3/13/2014 9:17:41 AM