20 minute central sculpture

Sculpt and strengthen your core with this quick and effective 4-move workout with trainer Neesha from Team Betty Rocker.

Coach Neesha is a NASM Certified Personal Trainer and Team Betty Rocker Coach.

This session also targets your front abs, obliques, and lower back muscles, giving you a balanced core workout that helps support your posture and stability.

Although this workout is only about 20 minutes long, it’s still a great way to get moving! When you don’t have much time to train, do what you can when you can and remember my “everything 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 to 15 minute workouts to make the most of your training time?

Take the 21-Day Quick Core Challenge on Rock Your Life and format workouts like this into a plan to follow AND all the support and information 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 central sculpture

Click to enlarge and see all the workout movement descriptions.

Equipment: Optional: ankle weights, raised surface.
Format: Perform each move for suggested reps/time, repeat circuits for 3 rounds

Knee-to-nose crunch (1:30)

Start in a high plank position with your shoulders stacked over your wrists, core braced, gaze neutral (no looking up or down), and back flat.
Keeping your hips level with the mat, use the strength of your contracted abs to bring your right knee as close to your nose as possible.
Return your right foot to the high 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 instead of a plank.

Side Lying Hip Dip Crunch (1:30)

Start on the mat with your left elbow planted directly below your left shoulder, core braced, hips stacked, and left leg bent.
You lean on the mat with your left elbow and left knee.
With your right arm extended toward the ceiling, press through your left elbow and knee to lift your hips off the mat, feeling the engagement of your left obliques.
Bring your right knee toward your right elbow to perform an oblique crunch, working to keep your hips in their elevated position away from the mat.
Extend your right leg to float and touch the mat,
Lower your hips toward the mat with control, being careful not to collapse onto your left shoulder and keeping your shoulders and hips stacked.
Repeat for the allotted time and switch sides.

Save big on organic protein powder with any of my bundles!

Buy 3 of any flavor, get 1 free or try the Neapolitan bundle which includes chocolate, vanilla and strawberry and Save over 25%!

Superwoman lifts (1:00)

Start by lying face down on your mat.
Extend your arms next to your ears, support your core to lift, and lift your arms and legs off the mat simultaneously (the wider your legs, the easier the movement. As you get stronger, bring your feet together).
Stay at the top briefly and then lower yourself to the mat with control and repeat the lift and reach for the allotted time.
MOD: Alternate lifting only the legs and then only the arms.

Leg raises (0:45)

Start by lying on your back with your legs extended and core supported so your lower back makes gentle contact with the mat.
Lift your upper back off the mat, sending your chest toward the ceiling to engage more fully through your core and maintain this position throughout.
With control, lift your legs up until they are stacked above your hips and then slowly lower your legs to float above the mat.
Maintaining lower back contact with the mat at all times, repeat this sequence for the allotted time.
MOD: Bend your knees and tap your toes on the mat instead of keeping your legs extended.

Good job Rockstar! Remember that you don’t have to do EVERYTHING to do 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 exercise studio and women’s fitness community. Rock your lifeand get access to 30-Day Challenges, a powerful support network like no other, new exercise classes added every week that you can do from the comfort of your home, and share the journey as we help you achieve your goals!

I love hearing from Rock Your Life people who find success applying Betty Rocker principles and workouts! Check out Natalie’s 2 month progress.

“I was getting discouraged by my scale… but I decided to take the progress photos, although only once a month… well, now it’s 2 months later. Only 2 months! And do you want to know how much I weigh? I’ve lost 3.6 pounds…that’s all! Ladies, don’t look at the scale as the only way to judge your progress! This completely surprises me! I’m almost done with my second 30 day challenge and I’m not stopping!