
English: 
Hi everyone, Mike Kutcher here, your seniors health and
fitness coach from morelifehealth.com and
welcome to another exercise video. What we're
going to be going through today is a simple core
exercise routine. I'm going to teach you the basics
of strengthening your core and it can all be done in
your own home, seated in a chair. That's right, you
don't need to get down on the floor, you don't need
any special equipment to strengthen your
core. You can do it completely seated in a chair.
Alright, so lets get straight into it today. What we're
going to do is start with a warm up. We're not going
do the marching on the spot which we usually do. So what
I'll get you to do is place your legs out
in front like I've already done and we're
going to put our hands on our thighs and we're just
going to slide our hands down to our knees just like
this. Down to our ankles and then coming back up.
What we're doing is just warming up that spine
before we get into the exercises. Loosening
it all up.
Running those hands down the legs and then we're

English: 
Hi everyone, Mike Kutcher here, your seniors health and
fitness coach from morelifehealth.com and
welcome to another exercise video. What we're
going to be going through today is a simple core
exercise routine. I'm going to teach you the basics
of strengthening your core and it can all be done in
your own home, seated in a chair. That's right, you
don't need to get down on the floor, you don't need
any special equipment to strengthen your
core. You can do it completely seated in a chair.
Alright, so lets get straight into it today. What we're
going to do is start with a warm up. We're not going
do the marching on the spot which we usually do. So what
I'll get you to do is place your legs out
in front like I've already done and we're
going to put our hands on our thighs and we're just
going to slide our hands down to our knees just like
this. Down to our ankles and then coming back up.
What we're doing is just warming up that spine
before we get into the exercises. Loosening
it all up.
Running those hands down the legs and then we're

English: 
slowly coming back up. You'll feel a bit of stretch
in the legs as well, and then we're rotating our
shoulders behind. Let's do that once more. Coming
down and then coming back up. Rotating those shoulders
around. Excellent work. Now we're just going to place our
hands across our chest and we're just going to come
down. Our elbows will be touching our thighs and
then we're coming up. Let's just do that three
times. Coming down, coming up, again coming down,
coming up and last one coming down,  coming up.
Excellent job. Taking a deep breath in
and then out.
Okay and now we are going to get into the first exercise. The
first exercise is very simple. What I want you
all doing is coming forward in the chair so
there's enough room between you and the back of
the chair and throughout this exercise session
we're going be seated up nice and tall. We're

English: 
slowly coming back up. You'll feel a bit of stretch
in the legs as well, and then we're rotating our
shoulders behind. Let's do that once more. Coming
down and then coming back up. Rotating those shoulders
around. Excellent work. Now we're just going to place our
hands across our chest and we're just going to come
down. Our elbows will be touching our thighs and
then we're coming up. Let's just do that three
times. Coming down, coming up, again coming down,
coming up and last one coming down,  coming up.
Excellent job. Taking a deep breath in
and then out.
Okay and now we are going to get into the first exercise. The
first exercise is very simple. What I want you
all doing is coming forward in the chair so
there's enough room between you and the back of
the chair and throughout this exercise session
we're going be seated up nice and tall. We're

English: 
not slouching over like we usually do when we're seated
in a chair. We're up nice and tall with our
shoulders back and down and we've got that straight back.
Okay so this is the position I want you in
during this exercise session. It's also a good
position to hold yourself in throughout the day.
So when you're walking you're always up nice and tall.
When you're seated in a chair you're up nice and
tall as well. Whenever you get a chance, whenever
you realise, sitting up nice and tall, shoulders
back and that back straight. Alright the first exercise
we're going to do is just activating that core and
engaging that core. We're sitting up nice and tall
and what we're doing is bracing our mid section
or the core and we're bringing our belly button to our
back bone and wer'e holding it nice and tight.
This is the first exercise. Our hands are going to be on our knees
and we're just going to keep that stomach nice
and tight throughout and we're going to hold it
for 10 seconds and you're following along with
me. Let's go. 10...9 keeping that core nice and
tight

English: 
not slouching over like we usually do when we're seated
in a chair. We're up nice and tall with our
shoulders back and down and we've got that straight back.
Okay so this is the position I want you in
during this exercise session. It's also a good
position to hold yourself in throughout the day.
So when you're walking you're always up nice and tall.
When you're seated in a chair you're up nice and
tall as well. Whenever you get a chance, whenever
you realise, sitting up nice and tall, shoulders
back and that back straight. Alright the first exercise
we're going to do is just activating that core and
engaging that core. We're sitting up nice and tall
and what we're doing is bracing our mid section
or the core and we're bringing our belly button to our
back bone and wer'e holding it nice and tight.
This is the first exercise. Our hands are going to be on our knees
and we're just going to keep that stomach nice
and tight throughout and we're going to hold it
for 10 seconds and you're following along with
me. Let's go. 10...9 keeping that core nice and
tight

English: 
8..7..6..5..4..3..2..1
Now relax that stomach, taking a deep breath in....
and out... . And we're gonna do that again, so
we're activating the core. Bringing the belly
button to the backbone. I'm holding for 10
seconds. Now this is the position we're going to
keep our stomach in throughout this exercise
session. So when we're going through the
exercises, we're going to be holding our stomach nice
and tight throughout, so engaging that core.
Let's go for another three more seconds 3..2..and 1.
Taking a deep breath in....and out...
Okay we're getting onto the second exercise now.
What we're going to do is sit up nice and tall. Our
shoulders back and down. We are not slouching over. We are
up nice and tall the whole time. We're keeping that
stomach engaged. We're going to place one hand on
our thigh, the other hand by our side as we're sitting
up nice and tall and we're just going to come down

English: 
8..7..6..5..4..3..2..1
Now relax that stomach, taking a deep breath in....
and out... . And we're gonna do that again, so
we're activating the core. Bringing the belly
button to the backbone. I'm holding for 10
seconds. Now this is the position we're going to
keep our stomach in throughout this exercise
session. So when we're going through the
exercises, we're going to be holding our stomach nice
and tight throughout, so engaging that core.
Let's go for another three more seconds 3..2..and 1.
Taking a deep breath in....and out...
Okay we're getting onto the second exercise now.
What we're going to do is sit up nice and tall. Our
shoulders back and down. We are not slouching over. We are
up nice and tall the whole time. We're keeping that
stomach engaged. We're going to place one hand on
our thigh, the other hand by our side as we're sitting
up nice and tall and we're just going to come down

English: 
like this, keeping our stomach tight. We're
going to go for five. Let's go
5..4...3..
keeping that stomach tight, sitting up nice and tall, don't
slouch over.  2 and last one..1. Coming up
nice and tall, let's change sides. Other arm on our
leg, the opposite leg and our by our side.
Bringing our belly button to our spine. We're
coming down. Great job guys. Let's go for
5.  5..4..3..2..
and last one..1 Excellent work. Taking a deep breath in...
and out...  Now we are onto the next exercise . We're going
to sit up nice and tall, with our shoulders back and
down. We've engaged that core, we're going to place our arms
by our side and what we're going to do is just
lean back, keeping that stomach tight and that

English: 
like this, keeping our stomach tight. We're
going to go for five. Let's go
5..4...3..
keeping that stomach tight, sitting up nice and tall, don't
slouch over.  2 and last one..1. Coming up
nice and tall, let's change sides. Other arm on our
leg, the opposite leg and our by our side.
Bringing our belly button to our spine. We're
coming down. Great job guys. Let's go for
5.  5..4..3..2..
and last one..1 Excellent work. Taking a deep breath in...
and out...  Now we are onto the next exercise . We're going
to sit up nice and tall, with our shoulders back and
down. We've engaged that core, we're going to place our arms
by our side and what we're going to do is just
lean back, keeping that stomach tight and that

English: 
straight posture. Now we're going to come forward.
This exercise is difficult if you're keeping that
straight posture. If you are finding it too easy you and can go all
the way back, you've lost your form, you're not
doing it correctly. You want to be working the stomach
and the back muscles. We're working that whole
core section. So we're up nice and tall,
we're coming back as far as we can, whilst keeping that
stomach engaged and then we're coming forward. Let's
go for five. Going back as far as you can.
Keeping that straight posture. Keeping your stomach
engaged. So coming back, coming forward. Excellent
job. Coming back as far as you can. Keeping that
straight posture, coming forward, coming back,
coming forward. Excellent work guys. Lets go for two
more. Coming back, coming forward and
last one. Coming back, coming forward. Excellent work

English: 
straight posture. Now we're going to come forward.
This exercise is difficult if you're keeping that
straight posture. If you are finding it too easy you and can go all
the way back, you've lost your form, you're not
doing it correctly. You want to be working the stomach
and the back muscles. We're working that whole
core section. So we're up nice and tall,
we're coming back as far as we can, whilst keeping that
stomach engaged and then we're coming forward. Let's
go for five. Going back as far as you can.
Keeping that straight posture. Keeping your stomach
engaged. So coming back, coming forward. Excellent
job. Coming back as far as you can. Keeping that
straight posture, coming forward, coming back,
coming forward. Excellent work guys. Lets go for two
more. Coming back, coming forward and
last one. Coming back, coming forward. Excellent work

English: 
guys. Take a deep breath in.... and out...Okay now
we're going to do some good morning. We're going to place
our hands by our sides like this, at 90 degrees
in the elbows. Keeping that stomach tight, that
upright posture. We're coming forward and then we're
coming back.  Let's do that five times. Let's go.
Keeping that stomach tight. Forward and back.
Excellent work. Coming forward and back. Coming
forward, keeping that stomach tight. Coming back,
maintaining that upright posture. No slouching.
Shoulders back. Let's go 2 and last one, 1.
Excellent work. Taking a deep breath in...and out....
Okay getting back into that tall posture.
Sitting up nice and tall. Shoulders back and down.
Keeping that stomach engaged by bringing that belly
button to your spine. We're going to do some leg
lifts. So its lifting the leg up, just like this
and bringing it down. Make sure you're focusing more

English: 
guys. Take a deep breath in.... and out...Okay now
we're going to do some good morning. We're going to place
our hands by our sides like this, at 90 degrees
in the elbows. Keeping that stomach tight, that
upright posture. We're coming forward and then we're
coming back.  Let's do that five times. Let's go.
Keeping that stomach tight. Forward and back.
Excellent work. Coming forward and back. Coming
forward, keeping that stomach tight. Coming back,
maintaining that upright posture. No slouching.
Shoulders back. Let's go 2 and last one, 1.
Excellent work. Taking a deep breath in...and out....
Okay getting back into that tall posture.
Sitting up nice and tall. Shoulders back and down.
Keeping that stomach engaged by bringing that belly
button to your spine. We're going to do some leg
lifts. So its lifting the leg up, just like this
and bringing it down. Make sure you're focusing more

English: 
on that stomach and not so much using the leg
muscles to bring that leg up. So really
concentrate on engaging that core and let's go
for five. 5...4... touching down
3....2 and last one.. 1. Excellent work.
Now lets do the other leg. Up nice and tall. Shoulders
back and down. Belly button to your spine. Let's go for
five. 5... keeping that core tight, 4...3
2... and 1.  Deep breath in....and
out.  We're going to get into the next exercise now.
We're going do some heel and toe taps. We're
going to sit upright in that chair, we're going to place
our hands on our chair, we're engaging the core by
bringing our belly button to our back bone. We're
bringing our heels out in front of us, we're bringing our
toes underneath us, just like this. Keeping that
upright posture and our core engaged the whole

English: 
on that stomach and not so much using the leg
muscles to bring that leg up. So really
concentrate on engaging that core and let's go
for five. 5...4... touching down
3....2 and last one.. 1. Excellent work.
Now lets do the other leg. Up nice and tall. Shoulders
back and down. Belly button to your spine. Let's go for
five. 5... keeping that core tight, 4...3
2... and 1.  Deep breath in....and
out.  We're going to get into the next exercise now.
We're going do some heel and toe taps. We're
going to sit upright in that chair, we're going to place
our hands on our chair, we're engaging the core by
bringing our belly button to our back bone. We're
bringing our heels out in front of us, we're bringing our
toes underneath us, just like this. Keeping that
upright posture and our core engaged the whole

English: 
time. Let's go for five. Following along with me.
We're going heels and toes, heels and toes.
Keeping that core engaged. Heels and toes, heels
and toes. 2 more. Heels and toes. And last one. Heels
and toes. Great job. Taking a deep breath in ...and
out.... Okay now we're going to keep that stomach
tight. We're going to lean back. We're going to bring
the legs up and we're just going to ride a bike for
10 seconds. Just like this. Following along with me guys.
Keeping that stomach tight. Moving
those legs round. Let's go 5..4..3..2..1.
Excellent job. We're going to finish off with some stretches.
What we're going to do is pop our arms behind
our head just like this. We're going to come down
each side. Lets go 3 each side. That's 1. Coming down,
maintaining that upright posture, focusing

English: 
time. Let's go for five. Following along with me.
We're going heels and toes, heels and toes.
Keeping that core engaged. Heels and toes, heels
and toes. 2 more. Heels and toes. And last one. Heels
and toes. Great job. Taking a deep breath in ...and
out.... Okay now we're going to keep that stomach
tight. We're going to lean back. We're going to bring
the legs up and we're just going to ride a bike for
10 seconds. Just like this. Following along with me guys.
Keeping that stomach tight. Moving
those legs round. Let's go 5..4..3..2..1.
Excellent job. We're going to finish off with some stretches.
What we're going to do is pop our arms behind
our head just like this. We're going to come down
each side. Lets go 3 each side. That's 1. Coming down,
maintaining that upright posture, focusing

English: 
on loosening up that spine.  Let's go one more
each side. Coming down. Taking a deep breath in.
We're going to pop our feet out infront again.
We're going to come down. That's it. Then we're going to come up.
Stretching all the way up. Shoulders back and
down and we're going to come down again. Coming down.
Coming up. Shoulders back, taking a deep breath in...
and out.... We're going to pop our hands behind our chest
and we're going to get into an upright posture. Our legs coming
back. Stretching out that back as far as you can.
Lets lift the arms up, bringing them down. Placing them
on the lap. Taking a deep breath in...and out...
and we're all done for today guys. I hope you
enjoyed that workout. It's a simple core workout
you can do seated in a chair. Remember when

English: 
on loosening up that spine.  Let's go one more
each side. Coming down. Taking a deep breath in.
We're going to pop our feet out infront again.
We're going to come down. That's it. Then we're going to come up.
Stretching all the way up. Shoulders back and
down and we're going to come down again. Coming down.
Coming up. Shoulders back, taking a deep breath in...
and out.... We're going to pop our hands behind our chest
and we're going to get into an upright posture. Our legs coming
back. Stretching out that back as far as you can.
Lets lift the arms up, bringing them down. Placing them
on the lap. Taking a deep breath in...and out...
and we're all done for today guys. I hope you
enjoyed that workout. It's a simple core workout
you can do seated in a chair. Remember when

English: 
you're sitting down on your couch, or in another
chair or when you're driving a car, remember to maintain
that upright posture with your shoulders back and down
and keep that core engaged okay. No
slouching. Keep that stomach tight because you
will find big improvements in your core strength.
Thanks for following along guys. Remember to head
to morelifehealth.com, sign up to my
mailing list and also join the Facebook support
community. I'll catch you guys later. Stay active
during the week. I'll see you next time!
(music plays)

English: 
you're sitting down on your couch, or in another
chair or when you're driving a car, remember to maintain
that upright posture with your shoulders back and down
and keep that core engaged okay. No
slouching. Keep that stomach tight because you
will find big improvements in your core strength.
Thanks for following along guys. Remember to head
to morelifehealth.com, sign up to my
mailing list and also join the facebook support
community. I'll catch you guys later. Stay active
during the week. I'll see you next time!
(music plays)
