Seated
Intermediate

Chair Core

Seated twists and lifts for the midsection.

  • 11 min 15 sec
  • 15 movements
  • Chair
  • Difficulty 1–5/5
Focus zonesCoreBackArmsLegsNeck

The complete sequence

  1. Seated Torso Twist

    Difficulty 2/5Clarity 5/530 sec

  2. Seated Curl Press

    Difficulty 2/5Clarity 4/530 sec

  3. Seated Cross-Body Knee to Elbow

    Difficulty 2/5Clarity 4/530 sec

  4. Seated Twist Touch

    Difficulty 3/5Clarity 4/530 sec

  5. Seated Cross Crunch

    Difficulty 3/5Clarity 4/530 sec

  6. Seated Spinal Twist Right

    Difficulty 1/5Clarity 4/530 sec

  7. Seated Spinal Twist Left

    Difficulty 1/5Clarity 4/530 sec

  8. Seated Side Bend

    Difficulty 1/5Clarity 5/530 sec

  9. Seated Twist Reach Right

    Difficulty 2/5Clarity 4/530 sec

  10. Seated Twist Reach Left

    Difficulty 2/5Clarity 4/530 sec

  11. Seated Overhead Reach to Knee Tuck

    Difficulty 4/5Clarity 3/530 sec

  12. Seated Overhead Reach Crunch

    Difficulty 4/5Clarity 4/530 sec

  13. Seated Bicycle

    Difficulty 5/5Clarity 4/530 sec

  14. Shoulder Rolls

    Difficulty 3/5Clarity 5/530 sec

  15. Arm Reach Pull

    Difficulty 2/5Clarity 4/530 sec

Estimated at 30 seconds of movement plus 15 seconds of preparation per item. Pauses and your app settings can change the total.

How difficulty and clarity work

Both use a 1–5 content scale. Higher difficulty means a more demanding movement. Higher clarity means a more clearly specified instruction or demonstration in the source content. How the library works

Read about this practice

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