Monday, October 20, 2025
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HomeHealth & FitnessQuick Core Sculpture: 10-Minute Workouts for Defined Abs

Quick Core Sculpture: 10-Minute Workouts for Defined Abs



Join me for a fast and effective workout to energize your core!

Did you know that our core muscles are involved in every movement we do? This 20-minute workout will target them from all angles with an added cardio boost!

You can pretty much rely on all of my workouts to strengthen your core as well as improve your balance and stability. But when it comes to “seeing your abs,” remember that it’s the actions you take during your workout (as well as your workouts) that drive the results you see.

Some things that come into play are how we fuel our workouts, how we rest and recover, how we show up for our workouts ready and not tired, and how we tailor our training to our lifestyle.

join us for us Fast Abs and Booty Challenge Series Rock Your Life features a great, time-saving challenge series with workouts in the 15-20 minute range. They all have a well-balanced plan that works your entire body with a good emphasis on your core and glute strength! Enjoy this balanced training program with customized schedule options for peri and post-menopause!

Now, let’s get straight to it!


 


This workout is from our Fast Abs and Booty Challenge series inside Rock Your Life, which will strengthen your entire body with a special emphasis on your abs, booty, and legs!

Get started with me today!

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Start the Fast Abs and Booty Challenge today!

quick core sculpture

Click to enlarge and see all workout move details

Equipment: optional elevated surface, exercise ball or pillow
Format: Perform each move for the prescribed time, repeat 3 times

Circuit:

Mountaineer (0:45)

  • Start in a long plank position with shoulders over wrists, core braced, neutral gaze (not looking up or down) and flat back.
  • Using your core to drive the motion, alternately drive your knees toward your chest for the allotted time.
  • MOD 1: Do this exercise by placing your hands on an elevated surface.
  • MOD 2: Do this low impact run by taking the run out of the mountain climber and alternating driving your knees toward your chest.

Ball Pass Through (0:45)

  • Start lying on your back with your knees bent, place an exercise ball or towel/pillow between your legs and tighten your core so your lower back gently makes contact with the mat.
  • While maintaining lower back contact with the mat, send your chest toward the ceiling while bringing your legs and arms together to transfer the ball to your hands.
  • Stretch your body by reaching your arms overhead and straightening your legs, keeping your lower back pressed into the mat.
  • Reverse that motion by bringing your arms and legs together to transfer the ball back to your feet. Repeat this action back and forth for the allotted time.
  • MOD: Keep your knees bent during this exercise, lightly tapping your toes on the mat.

Superwoman Lifts (0:45)

  • Start by lying on your stomach on your mat.
  • Extend your arms near your ears, lift your core and lift your arms and legs off the mat together (the wider your legs are, the easier it will be to walk. As you get stronger, bring your legs closer together).
  • Pause at the top for a moment and then lower yourself back towards the mat with control and repeat the lift reaching the allotted time.
  • MOD: Alternately lift only your legs and then your arms.

support your workout Berry Green Protein!

It contains 15 superfood greens, vegetables and fruits with 22 grams of protein. It tastes amazing and you can easily mix it with water, or add it to smoothies or baked goods!

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Cross Cross Side Side (0:45)

  • Start by standing straight with your feet hip-width apart, core strong, and chest erect.
  • With your hands behind your head and elbows wide, twist your torso and use your core to lift and cross your right knee to hook your left elbow.
  • Make sure you keep your chest straight.
  • Repeat on the other side.
  • Now pull your right knee up and tap your right elbow for an oblique crunch and repeat on your left side.
  • Continue to cross both knees alternately to touch the opposite elbows and subsequently continue to crunch the knees of the same side at the elbows for the allotted time.

Bird Dog Crunch (0:30 each side)

  • Start in tabletop position on the mat with a flat back, keeping your shoulders over your hands, knees under your hips, and strengthening your core.
  • Extend your right arm and left leg, squeezing the glute of the extended leg, keeping your core braced and hips level.
  • Pull your right elbow in to meet your left knee as you lower your torso and contract your abdominals.
  • Extend your right arm and left leg and repeat the sequence for the allotted time before switching sides.
  • MOD 1: Place both hands on the mat and extend your leg behind you and press it under your body.
  • MOD 2: Instead of hovering your extended leg, let the toes rest on the mat and gently slide them in while pulling your knee toward your elbow.

Great job, Rockstar! Remember that you don’t have to do it all to perform well! Reach out to let me know how you liked this workout and if you have any questions, leave them below!


Get whatever you need to reach your goals At Rock Your Life, my online women’s fitness studio!

  • You have 24/7 access – It’s the gym that never closes, and the one you can take with you everywhere!
  • life stage training even if you are in your years of cyclingIn perimenopause Or After menopause, My programs have customizations just for you!
  • Healthy recipes and nutrition guidance So that you can better complete your training and move forward on the path to achieving good results!
  • Develop that “all or nothing” mentality To be more consistent with your goals and achieve better results!
  • top level support In our private women’s fitness community where you can get your questions answered online or via email – our members are our VIPs!

Click here to get started!

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