No matter your fitness goals, it's important that strengthening your core is part of your routine. A strong core is essential for good posture [1], and it's the foundation for movements like walking and running [2]. We can't all walk, run, or even stand, though — and that's OK.
As someone with a neuromuscular disorder called cerebral palsy, I know what it's like to not be able to do the traditional workouts recommended by social media influencers and personal trainers alike. Not being able to do these workouts has made me feel like I'm "doing fitness wrong." But this doesn't mean that I can't work out. I ride a trike regularly, and I also frequently do seated workouts [3] that are suitable for disabled people (or even those with temporary injuries). Here are some of my favourite core workouts on YouTube.
Seated Ab and Arm Workout by KymNonstop
This 10-minute video is great for when you're trying to squeeze in a quick workout. KymNonstop recommends using cans to get the most out of of the core and arm strengthening moves (you can also use light weights if you have them). I've done it with no equipment and I still feel the burn.
Lose Belly Fat Sitting Down by Fabulous50s
This workout is better suited for those with lower-body mobility, but like any workout, it can be adapted to use upper-body moves when the trainer (Schellea Fowler) uses her legs. It's also a quick workout that can be squeezed into a busy schedule.
Exercises For Abs by Chair Workouts
Short yet effective, Donovan Green's ab-strengthening chair workout does the trick! His entire YouTube channel is dedicated to seated workouts (hence his channel's name, ChairWorkouts), meaning you can find a variety of workouts that can be completed sitting down.
7-Minute Seated Six-Pack Workout by SugarySixPack
This core workout is no joke. It does require leg mobility, so if you are a paraplegic or amputee, this workout isn't ideal; but if you have a disability with leg mobility or if you're just looked to work your abs in a chair, check this video out. But don't say I didn't warn you — You will be sore after this!
Seated Exercises Chair Fitness by Chairfit With Nancy
Created by a woman with multiple sclerosis, this workout uses functional moves to help disabled people who are looking for workouts to help them perform daily living tasks. Nondisabled people can also benefit from it, as we can all use core strength. At 20 minutes long, this workout may not fit everyone's schedule, but if you're looking for a longer workout, this is the one for you.
Core Rhythms: Seated Workout by Design Republic
This five-minute routine is fun and requires no leg mobility! I feel like I'm in a hip-hop music video when I do it because it feels so much like a dance routine.
15 Must-Do Seated Core Routine by Criticalbench
This 10-minute video does require some leg mobility, but upper-body moves can be used to substitute if you don't have mobility in the legs.
5 Exercises You Can Do in a Chair For a Flat Belly by Koboko Fitness
You can sneak in a quick workout on a busy day with Koboko Fitness's under 10-minute core workout. It does require leg mobility, but can be modified. I love that Koboko Fitness gives a preview of the exercises before she starts the clock, so you can make every second count.
Wheelchair Intense Core/Ab Workout! 12 Minute by Adapt to Perform
All you need is a pillow and a chair for this 12-minute adapted workout! Don't let the pillow fool you into thinking you're resting, because Adapt to Perform trainer Ben Clark pushes you with difficult exercises such as figure eights, where you draw an eight with the pillow. I don't know about you, but I wouldn't want to be doing that with a kettlebell!
Ab Workouts at Home by Tiger Fitness
This video is only five-minutes long, but that's because Tiger Fitness shows you the exercises for you to complete on your own. The first four minutes require no lower-body mobility. This workout is for those who are self-motivated; that is to say that they can complete the workout without following an instructor the entire time.
Seated Core Workout by AdaptX
Perfect for wheelchair users, disabled people, and able-bodied people alike, AdaptX's core workout does require a weight for an extra challenge.
Seated Abs Workout by Get Pulsed Fitness
Get Pulsed Fitness uses weights for this 15-minute core workout, but if you're a beginner, you may want to try it without weights first — this is one tough workout! Two of the exercises require leg mobility, but the rest do not.
Seated Cardio Abs by Pahla B Fitness
Pahla B has a great selection of seated workouts, but if I had to pick my favourite core workout, it would be this one. I love how each interval gets a bit more challenging than the last. It's about 10-minutes long, making this a quick one, or as Pahla B says, a "stackable" workout, meaning you can pair it with one of her other videos if you want a longer workout. This one does require a fair amount of leg mobility, so if you're looking for a workout that is all upper body, this one may not be for you. If that's the case, I recommend you check this video out [4].
17-Minute Seated Abs Workout by Paul Eugene
Paul Eugene's positivity is infectious in this video. It's fun and motivating. He uses some lower-body mobility, but it can easily be adapted to suit your needs.