THE BETTERBUNDLE 01 · ROUTINE 06 · Core
Chair Core Workout
One movement at a time. Follow the illustrated guide, use your own comfortable pace, and take a break whenever you need.
Start routineStart with Seated Knee Lift
YOUR PACE. YOUR ROUTINE.Completion is marked by you. Progress stays on this device.
YOUR MOVEMENT PLAN
Choose where to begin.
Seated Knee Lift
10–15 each side
Seated March
20 total
Torso Twist
10–15 each side
Side Bend
10–15 each side
Knee-to-Elbow
10–15 each side
Seated Crunch
10–15 total
Double Knee Lift
10–15 total
Diagonal Reach
10–15 each side
Leg Extension Hold
10–15 sec each side
Core Brace
20–30 sec
Heel Taps
20 total
Seated Bicycle
10–15 each side
Cross Crunch
No count specified on poster
Overhead Reach with Brace
No count specified on poster
Oblique Twist Hold
No time specified on poster
Seated Flutter Kicks
No count specified on poster
Before you begin
Use a stable chair without wheels on a non-slip surface. Keep breathing and stop for pain, dizziness or unusual breathlessness. These illustrated guides have not been clinically reviewed. Ask a qualified health professional if unsure a movement is suitable.
Chair exercise guidance ↗View the complete original poster
YOUR OFFLINE COMPANION
Keep the whole bundle close.
20 illustrated posters + 8 planners · US Letter, A4 & A5 PDFs