Sculpt and strengthen your core with this quick and effective 4 move workout with Coach Neesha from Team Betty Rocker.
Coach Neesha is a NASM Certified Personal Trainer and a Team Betty Rocker Coach.
This session targets your front abs, your obliques and lower back muscles too – giving you a balanced core workout that help support your posture and stability.
Even though this workout is just about 20 minutes, it’s still a great way to get moving! When you don’t have a lot of time to train, do what you can when you can and remember my “all or something” motto. As I always like to say, “the best workout is the one you DO!”
You won’t need any equipment for this one, so let’s get right to it!
Looking to strengthen your core with 10-15 minute workouts so you get the most out of your training time?
Take the 21 Day Quick Core Challenge in Rock Your Life and have workouts like this formatted into a plan to follow AND all the support and info you need to take your results to the next level!
Start this challenge today!
(Returning to Rock Your Life? Welcome back! Just use the “returning members” button on the same page!)
20 Minute Core Sculpt
Click to expand and see all workout move descriptions
Equipment: Optional: ankle weights, elevated surface
Format: perform each move for suggested reps/time, repeat circuits for 3 rounds
Knee to Nose Crunch (1:30)
- Begin in a tall plank position with shoulders stacked over your wrists, core braced, neutral gaze (not looking up or down) and a flat back.
- Keeping your hips level with the mat, use the power of your contracting abdominals to draw your right knee in towards your nose as much as possible.
- Step your right foot back into the tall plank position and repeat with your left knee.
- Continue alternating sides for the allotted time.
- MOD: Drop your knees and complete this sequence from a tabletop position rather than a plank.
Side Lying Hip Dip Crunch (1:30)
- Begin on the mat with your left elbow planted directly under your left shoulder, core braced, hips stacked, and left leg bent.
- You are supported on the mat with your left elbow and left knee.
- With your right arm reaching towards the ceiling, press away through the left elbow and knee to lift your hips off of the mat, feeling the engagement in your left obliques.
- Draw your right knee to your right elbow for an oblique crunch, working to keep your hips in their elevated position away from the mat.
- Extend your right leg to hover to tap down to the mat,
- Lower your hips back towards the mat with control, being mindful of not collapsing through your left shoulder and keeping your shoulders and hips stacked.
- Repeat for allotted time and switch sides.
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Superwoman Lifts (1:00)
- Begin by lying on your stomach on your mat.
- Extend your arms beside your ears, brace your core to lift and reach your arms and legs off of the mat simultaneously (the wider your legs are, the easier the move will be. As you get stronger, bring your feet closer together).
- Hold at the top briefly and then lower yourself back towards the mat with control and repeat the lift and reach for allotted time.
- MOD: Alternate lifting just your legs then just your arms.
Leg Raises (0:45)
- Begin by lying on your back with your legs extended and core braced so that your lower back is making gentle contact with the mat.
- Lift your upper back off of the mat, sending your chest towards the ceiling to more fully engage through the core and hold this position throughout.
- With control, lift your legs straight up until they are stacked over your hips then slowly lower your legs to hover over the mat.
- Maintaining contact of your lower back with the mat throughout, repeat this sequence for the allotted time.
- MOD: Bend your knees and lightly tap your toes to the mat instead of keeping your legs extended.
Great job Rockstar! Remember you don’t have to do it ALL to be doing great! Check in with me and Coach Neesha to let us know how you liked that workout.
One-off workouts are great, but having a PLAN to follow is even better!
Join my online home workout studio and women’s fitness community, Rock Your Life, and get access to 30-day Challenges, a powerful support network unlike any other, new workout classes added every week you can do from the comfort of your own home – and share the journey while we help you reach your goals!
I love hearing from people in Rock Your Life who find success applying the Betty Rocker principles and workouts! Check out Natalie’s 2 month progress.
“I was getting discouraged by my scale…but I did decide to take the progress pictures – only once a month though…well now it’s 2 months later. Only 2 months! And wanna know how much I weigh? I’ve lost 3.6 lbs..that’s it! Ladies, don’t look at the scale as the only way to judge your progress! I’m completely shocked by this! 
Almost finished my second 30-day challenge, and I’m not gonna stop!”
Anyone can share in this success – no matter where you’re starting out!
Click Here to start your journey today!
(Returning to Rock Your Life? Just use the “returning members” button on the same page!)
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