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

  • thank you this video help me https://www.youtu
    be.com/watch?
    v=gGrZPLIspdM - 2/6/2016 10:47:00 PM
  • this was great. since having limited abilities to do strenuous work outs this was amazing - 2/4/2016 3:33:39 PM
  • Seems like a lot of positive reviews, but for me, the routine was too easy & seemed more like a waste of time. I have been totally sedentary for 10 years, have suffered a tremendous amount of muscle wasting, and have low iron & B12, so with how unhealthy I am and still find it not challenging, I'd have to say it wasn't good, although I realize any movement is actually an improvement for me. - 2/1/2016 3:58:32 PM
  • I hate doing ab on the floor and thing this video is awesome. I will add it to my exercise routine! - 1/30/2016 11:09:18 AM
  • 12 min seated core is one of my absolute favorites. - 1/19/2016 2:41:10 AM
  • These are great I have saved them and use them often! Thanks SP. - 1/14/2016 5:45:07 PM
  • This is my favorite ads workout. No neck strain, wrist pain, or back pain. - 1/12/2016 10:47:22 PM
  • I kept thinking she was gonna use those hand weights. I had mine close by me the whole time. LOL - 1/8/2016 10:59:18 PM
  • Thank you so much for this video! I have never been so out of shape and I needed something I could do to work my core. This is wonderful! - 1/1/2016 3:04:07 PM
  • What should I enter this as in the spark people app ?? I tried searching for it in the demos, but wouldn't seem to find it...any help would be great thanks! - 12/28/2015 2:42:09 PM
  • Woooo-- I usually *hate* 'core' exercises... but this is phenomenal, and with the emphasis on good neutral posture, NO strain on the *neck* at all. LOVED it-- plan to do several times per week! - 12/27/2015 12:31:38 PM
  • awesome! I love this exercise video. Will do it every day - 12/24/2015 11:12:48 AM
  • Nicole, thank you so much for this routine. I am an exercise beginner and am want to build strength while healing my shot knees. This is WONDERFUL. I have bookmarked it to make it a routine. - 12/15/2015 11:20:52 AM
  • thank you for this video,, I have had 2 strokes, and this is a perfect video to help me strengthen my body.. - 12/14/2015 11:47:00 AM
  • I keep messing up coordinating breath direction - I like this video and come back to it often throughout the year - 12/13/2015 12:02:17 PM