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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

  • This is a perfect cubicle exercise! I have quite the seditary job, so anything I can get is great! Plus Nicole is an excellent instructor. - 8/22/2014 11:38:27 AM
  • It would be nice if these videos were closed captioned for the hearing impaired. Or even with a narrative telling how to do the exercise. - 8/21/2014 1:02:39 PM
  • Well I did it with only 1 arm as the right arm cannot go over my head and can only raise it as far as elbo but i did everything else hopefully can get back into the more intense workouts soon. have a great night and thanks - 8/18/2014 9:33:45 PM
  • Loved it! Great for those abs... - 8/18/2014 1:11:23 PM
  • Found this to be a good morning exercise. Not liking to exercise, I found this 12 minute exercise rewarding. - 8/11/2014 11:06:25 AM
  • I HATE exercize....But this was fun and even after only 12 minutes, I felt refreshed. I am delighted to know there is something beneficial I can do any time.
    - 8/5/2014 4:22:53 PM
  • today is the first day of my 10 min/day exercise commitment and I really appreciated having this video to get me started! I synced it to my tv so it was really easy to hear and watch. Thanks! - 8/3/2014 12:05:06 PM
  • this was great - good set for a long day that I didn't have time to do anything else... ;) - 7/29/2014 1:15:06 AM
  • 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