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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

  • Thanks this is helpful to me having sciatica and this will help strengthen my core and hopefully therefore decrease my sciatica - 10/16/2014 4:39:54 PM
  • I need more like this. Many of the other workouts hurt my hips so badly that I get discouraged and stop exercising. This one made me feel like I could actually do something and stick with it. I'll have try and find more like this. - 10/11/2014 10:26:46 AM
  • Thank you! I had been nursing sore muscles from doing too much, too early and without knowing how to exercise intelligently...

    This was just enough for me to feel good and not hurting. Just what I needed as a non exerciser....to exerciser! Thanks again for your good work. I loved it and will do again tomorrow. For me a good nudge but not too much, just right for the begtinner. - 10/7/2014 8:47:19 PM
  • Video is out of order. Seconds into the video the picture is lost and lines fill the screen. Hope this can be fixed; for those of us who have had knee replacements chair exercises are VERY important. Thanks for your consideration and assistance. - 10/7/2014 12:14:24 PM
  • Yowza! What a great exercise! I love it! - 10/7/2014 9:13:30 AM
  • I am glad I found this video, I can do this, taking it slow, it really does feel great Thanks Nicole!! - 10/1/2014 3:33:28 PM
  • I have become so sedentary and now not being able to walk regularly because of an Achilles limitation, I was amazed at how many little pops I felt/heard in my lower spine. This is the perfect workout for me to begin with. I'm glad I made the decision to search for alternatives today. Thank you, Coach Nicole! - 9/28/2014 4:50:57 PM
  • No more excuses...feeling good about finally starting somewhere! Thanks Nicole. - 9/28/2014 3:27:21 PM
  • Finally found exactly what I need! Thank you, Nicole. - 9/28/2014 12:27:40 PM
  • Great except for lifting both legs at once....that pulls me right off the chair! Had to brace against the computer desk with my hands. I could do it sitting back in the chair and lifting the legs straight out. - 9/21/2014 12:26:07 AM
  • Great workout I was only able to do half the video for my first try. After a while I found it hard to do the leg lifts after a few try. My belly kept getting in the way. I will try the other half tonight. - 9/14/2014 12:32:49 PM
  • Nicole has a great video workout there, back feels great, felt it in my stomach, only problem was bending the right knee, since my injury. I can only get it up so far, but did what I could - 9/14/2014 8:04:37 AM
  • I love it !!! She is very good doing her job and she has a nice personality. - 9/9/2014 6:16:58 PM
  • Glad I saw this exercise - 9/5/2014 12:07:48 PM
  • I enjoy the seated core exercise I have back issues and this helps. - 9/4/2014 2:57:38 PM