Seated StrengthFully seated10 minutes

Seated Core Brace

Ten minutes of gentle core work to protect your back and improve your posture.

Building upLast reviewed 24 September 2026

Start guided session

6 steps · about 10 minutes. You can pause at any time, and every step shows a gentler alternative.

Step instructions shown as you goThree paces to choose from

Core & postureA firm chair

Why this routine helps

Three reasons this session is worth your ten minutes, and what you should notice changing over the first few weeks.

Read our full safety guidelines if this is your first week of exercise, or if anything here feels unclear.

Step by step

Open any step to read the full instruction and how to make it easier. The timing is a guide — going slower is always allowed.

Find your tall postureAbout 60 seconds
Sit forward of the chair back with feet flat. Imagine a string lifting the top of your head.
Modify this move
Put both feet on a firm cushion if they dangle.
Learn the braceAbout 120 seconds
Gently draw your lower belly toward your spine as if zipping a jacket. Hold five seconds while breathing normally. Ten repetitions.
Modify this move
Place a hand on your belly to feel whether it stays soft and breathing continues.
Knee lifts with a braceAbout 150 seconds
Brace your middle, then lift one knee a few centimetres and lower it. Alternate slowly for twenty lifts total.
Modify this move
Slide your heel forward instead of lifting.
Gentle torso turnsAbout 120 seconds
Cross your arms over your chest and turn slowly to look over one shoulder, then the other. Ten turns each way.
Modify this move
Turn only halfway and let your eyes lead.
Arm presses with a braceAbout 120 seconds
Brace, then press both hands forward as if pushing a door. Hold four seconds, release. Eight repetitions.
Modify this move
Press one hand at a time.
Release and breatheAbout 60 seconds
Let everything soften. Breathe into your belly for six slow breaths and notice your posture without holding it.
Modify this move
Rest your hands on your thighs.

Keep going

Seated Strength
Seated Leg Strength
Straighten and lower each leg slowly to strengthen the muscles that lift you out of a chair.
10 minSeatedGentle start
Open routine
Seated Strength
Seated Band Arm Builder
Fifteen minutes with a light resistance band to strengthen arms, shoulders and upper back.
15 minSeatedBuilding up
Open routine
Seated Strength
Seated Shoulder Press
Light overhead pressing to keep reaching, lifting and dressing easy.
10 minSeatedBuilding up
Open routine

Reviewed by Dana Whitfield, PT, DPT — licensed physical therapist specialising in older-adult rehabilitation.