Seated Core Series
Orientation: Seated
The Seated Core Series targets the rectus abdominis, obliques, and transverse abdominis through upright mat work.
Examples include Boat Pose, V-Sits, Russian Twists, Bicycles, Crunches and Earthquake. Balls can be used to support the low back, while weights, gliders, or other props can be added for resistance.
Framework Tip
Seated core can be placed in either the standing or mat section, as long as it flows with your class design.
Seated Core Exercises
-
![Seated Core, Curl, Earthquake]()
Earthquake
A ball is often placed under the sacrum for support.
-
![Boat or V-Sit]()
Boat
Variations: Seated Flat Back, Seated Round Back, V-Sit
-
![Seated Core Boat Pose Variation]()
Boat Pose Variation
Hands behind the knees. Alternate letting go. Progress toward letting go of both legs.
Seated Core Choreography
Featured
Grab that wheel and drive like you’re on the “Freeway of Love” with this fun Seated Core Series with a ball.