10-Minute Seated Core Workout for Strength, Posture, and Mobility
Spending more time sitting—at home, while traveling, or during busy days—can lead to stiffness, weaker core muscles, and poor posture. The good news is you don’t need to get on the floor or do high-impact exercises to strengthen your core.
This 10-minute seated core workout is a simple, effective way to build strength, improve posture, and support everyday movement—all from a chair.
Why seated core exercises are important
Your core muscles support nearly every movement you make, including sitting upright, standing from a chair, walking, reaching, and maintaining balance. When these muscles are strong, daily activities feel easier and more controlled.
Seated core exercises are especially helpful for:
Seniors and older adults
Beginners or those returning to exercise
People with limited mobility or joint concerns
Anyone looking for a low-impact workout option
By focusing on slow, controlled movements, seated workouts can activate the core muscles safely and effectively.
Starting with breathing for better core engagement
This workout begins with gentle breathing to help activate deep core muscles and improve awareness of posture. Controlled breathing supports stability, coordination, and better movement throughout the workout.
Taking time to focus on breath also helps reduce tension and encourages a steady, comfortable pace.
Build core strength without getting on the floor
All movements in this workout are performed seated, making it accessible and easy to follow. You can remain seated the entire time, adjust the range of motion, and take breaks whenever needed.
This approach helps:
Strengthen abdominal and back muscles
Improve spinal mobility and coordination
Support balance and posture
Reduce strain on joints
No special equipment is needed—just a sturdy chair and a few minutes to move with intention.
Calories burned in a seated core workout
This is a low-impact, strength-focused workout, not a high-intensity cardio session. Estimated calorie burn for this 10-minute seated core workout is approximately:
25–30 calories for a 120 lb (54 kg) person
30–38 calories for a 150 lb (68 kg) person
38–45 calories for a 180 lb (82 kg) person
While calorie burn is modest, the long-term benefits come from improved strength, posture, and ease of movement in daily life.
A simple way to stay consistent with exercise
Short, seated workouts make it easier to stay consistent—especially on days when time or energy is limited. This 10-minute seated core workout offers a practical, low-stress way to support your health and mobility.
As always, listen to your body and check with your healthcare professional if you have questions about what exercises are right for you
Want more core workouts? Check out our core playlist!
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