Seated and Supine Core Series
The Seated and Supine Core Series targets the core muscles—including the rectus abdominis, obliques, and transverse abdominis—through seated and supine exercises. Common across formats like functional fitness, dance, and Pilates, movements include curls, twists and knee lifts, with or without props.
💡 Framework Tip: Seated or supine, core work can anchor your warm-up or cool down—just make sure it flows with the rest of your class design.
Seated / Supine Exercises
-
![Crunches, Curls, Roll Ups]()
Crunches, Curls, Roll Ups
Roll Ups, Crunches, Reverse Curls
-
![Seated Core, Curl Variation, Crunches]()
Curls and Crunches
So many variations! Hands behind head, arms straight, add weights or props.
-
![Seated Core, Curl, Earthquake]()
Earthquake
A ball is often placed under the sacrum for support.
-
![Supine Core Figure 4 Crunches]()
Figure 4 Core Crunches
Core with spinal twist
-
![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.
-
![Supine Core - Reverse Curl]()
Reverse Curl
-
![Supine Core - Figure 4 Reverse Curl]()
Figure 4 Reverse Curl
