Seated Core Workouts Gentle Movements for Strength and Flexibility

Walk – Walk for 15 minutes or as much as you are comfortable doing.

Here are some seated exercises that can help engage the core. Choose 5-6 exercises, as many as you are comfortable with.

Cat-Cow Stretch – Sit at the edge of your chair with your feet flat on the floor. Place your hands on your knees. Inhale as you arch your back, lifting your chest (Cow position). Exhale as you round your back, tucking your chin to your chest (Cat position). Repeat this flow for 5-8 cycles, moving slowly and mindfully.

Pelvic Tilts – Sit up straight with your feet flat on the floor. Gently tilt your pelvis forward, arching your lower back, then tilt it backward, rounding your lower back. Move slowly between these two positions for 5-10 repetitions, engaging your core as you tilt.

Seated Leg Extensions – Sit tall in your chair with your feet flat. Extend one leg straight out in front of you, keeping your foot flexed and engaging your core. Hold for a few seconds, then lower it back down. Alternate legs and repeat 5-10 times per leg.

Arm Crossover – Sit tall with your feet flat on the floor. Extend both arms out to the sides at shoulder height. Cross your right arm over your left, gently twisting your torso to the right. Hold for a few seconds, then return to center and switch sides. Repeat 5-6 times on each side.

Diaphragmatic Breathing – Sit comfortably with your hands on your abdomen. Inhale deeply through your nose, allowing your belly to expand. Exhale slowly through your mouth, drawing your belly button in. Repeat for 5-10 breaths, feeling the engagement of your core.

Side Contractions – Sit tall in a chair, feet flat on the floor. Gently lean to one side while pulling your belly button in toward your spine. Hold for 5-10 seconds, then return to center and lean to the other side. Repeat for 5-10 repetitions on each side.

Arm Reach with Contraction – Sit comfortably with feet flat on the floor. As you inhale, raise both arms overhead. As you exhale, pull your belly button in while lowering your arms to your sides. Repeat for 5-10 cycles, focusing on the abdominal engagement.

Basic Side Bend – Stand with feet shoulder-width apart. Raise one arm overhead and gently lean to the opposite side, feeling a light stretch. Hold for 10-15 seconds, then return to the center. Repeat on the other side.

Side Bend Variation – Use a sturdy chair if standing is uncomfortable. Sit up tall with feet flat on the floor. Raise one arm overhead and lean to the opposite side, just as you would when standing. Hold for 10-15 seconds, then switch sides.

Side Reach with Support – Stand next to a wall or sturdy chair for support. With one hand on the support, raise the opposite arm overhead and lean gently to the side. Hold for a few breaths, then switch sides.

Side Stretch – Sit in a sturdy chair with your feet flat on the floor. Place one hand on the chair and raise the opposite arm overhead. Lean gently to the side, holding for 10-15 seconds before returning to center. Repeat on the other side.

Torso Twist – Sit tall in a chair with feet flat. Place your right hand on the back of the chair and gently twist your torso to the right. Hold for a few breaths, then return to the center and switch sides.

Side Lean – Sit comfortably with arms at your sides. Lean your torso to one side while keeping your hips grounded. Hold for a few breaths, then return to center and lean to the other side.

Tips for All Exercises

When incorporating seated exercises, it’s essential to keep a few key tips in mind for a safe and effective experience. It’s important to move at a comfortable pace and only go as far as feels right. Focus on breathing deeply and steadily throughout each movement, allowing time to relax between repetitions. Using a chair with good support is crucial for safety and comfort. Use slow, controlled movements to avoid strain, and if any movement feels uncomfortable, it’s helpful to modify or reduce the range of motion. Be sure to stretch before working out and cool down when done. You can find those activities earlier in this series.

Consult Your Healthcare Provider: Before starting any exercise routine, especially if you have joint pain or a chronic condition, consult with a healthcare professional or physical therapist. They can tailor a program to your specific needs.