Text size
Theme
ChairGlow

← All programs

14-Day Tummy & Waist Toner

The twists, side bends and knee lifts from our most-watched tummy videos, built up day by day, with some days spent following along with the videos themselves. These moves firm the muscles that hold your middle in. Pair them with everyday activity and good food for a trimmer waistline.

Who it's for: Anyone who wants a firmer tummy and a more defined waist, all while seated. Time: 6 to 21 min a day.

Before you start

Use a sturdy chair without wheels, against a wall if you can. Stop if you feel chest pain, dizziness, unusual breathlessness or sharp pain. This is general exercise information, not medical advice. Safety guide.

Go to day 1

Progress is saved in this browser on this device only.

  1. Day 1

    Seven easy moves to wake up your middle. Sit tall and pull your belly button in gently.

    7 exercises, about 7 min

    See the exercises
    Start day 1

  2. Day 2

    Turn from your waist on every twist, not just your arms.

    8 exercises, about 8 min

    See the exercises
    Start day 2

  3. Day 3

    Video day. Follow along with our 7-minute tummy routine: twists, side bends, woodchoppers and windmills.

    Follow-along video, about 8 min

  4. Day 4 (rest)

    Rest day. Muscles firm up while you rest. Sit tall whenever you remember.

  5. Day 5

    New today: Knee Drives and Woodchoppers. On Knee Drives, lean back slightly and lift with your tummy.

    9 exercises, about 9 min

    See the exercises
    Start day 5

  6. Day 6

    Side Crunch and Windmill work the sides of your waist.

    9 exercises, about 9 min

    See the exercises
    Start day 6

  7. Day 7

    Video day. Our most-watched tummy workout, about 6 minutes. You've finished week one.

    Follow-along video, about 6 min

  8. Day 8 (rest)

    Rest day. Week two picks up the pace a little.

  9. Day 9

    New today: Chair Jacks and Russian Twists. Go slower if you need to.

    10 exercises, about 10 min

    See the exercises
    Start day 9

  10. Day 10

    Video day. An 11-minute follow-along for your belly and waist.

    Follow-along video, about 11 min

  11. Day 11

    Eleven moves. Breathe out each time you squeeze.

    11 exercises, about 11 min

    See the exercises
    Start day 11

  12. Day 12 (rest)

    Rest day. Two sessions to go.

  13. Day 13

    Video day, and the longest one: our 21-minute Flat Tummy workout. Pause whenever you need to.

    Follow-along video, about 21 min

  14. Day 14

    Final day. Air Bike is the hardest move in the plan: sit near the front of the seat and hold the sides. Do Knee Drives instead if it feels like too much. Keep three sessions a week going from here.

    12 exercises, about 12 min

    See the exercises
    Start day 14

Related videos