Are you ready to work your abs quickly and efficiently in 15 minutes?
Join Coach Neesha from the Betty Rocker team to shape and strengthen your core – you don’t need a lot of time or any equipment.
Coach Neesha is a NASM Certified Personal Trainer and Betty Rocker Team Coach.
Building a strong core is important for posture, stability, and overall strength, and such exercises are an integral part of a balance training program.
If you want to focus on defining and shaping your abs, or any other muscle group, protein It’s a major player when it comes to how your body looks and functions inside. It is present in every cell and plays a role in thousands of basic chemical reactions.
everything needs it hormone regulation and Enzyme Productssuction (1) arrive Regulates muscle mass and body fat levels (2).
I find that many women tend to downplay the importance of protein when planning meals. If you’re working on building muscle and losing body fat, adding protein to your diet can make it easier for you to reach your goals (3). It’s one of my priority nutrients when training because it’s an essential part of muscle tissue recovery and growth.
For convenience I like to use protein powder as a whole food supplement I like to use protein powder The ones I create myself are plant-based, organic, and contain 18 or 20 grams of protein per serving. A quality supplement can be a great addition to a healthy lifestyle. When combined with quality nutrition, quality sleep, regular exercise, and a proactive approach to dealing with everyday stress, they support our body’s own ability to repair itself and thrive.
Now, let’s take part in this awesome workout and build strength with Neesha trainer!
Did you get a chance to check out the current collection of Betty Rocker apparel and my Whole Betty supplements?
i was recently Betty Rock Store! Not only can you choose a great workout plan or meal plan, but we’ve also added…
- cute and comfortable Betty Rocker Workout Gear and Apparel
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- more Whole Betty Supplements Support Your 4 Pillars of Health (sleep, nutrition, stress reduction and exercise)
Aerobic core circuit
Click to expand and view all exercise descriptions
Equipment: None (optional elevated surface).
Format: Complete each action within the allotted time and repeat for 3 rounds.
Circuit:
Exercise 1: Standing Alternate Side Knee Crunches (0:30)
- Start with arms at goalposts and core engaged.
- As you tighten your core, lift your right knee to your right elbow.
- Slowly lower the foot back into place with control and repeat on the other side.
- Try to keep your knees elevated and alternate back and forth.
Move 2: Downward Dog to Toe Contact (0:45)
- Start in a high plank position with core engaged and shoulders stacked on hands.
- Enter Downward Dog by pressing away from your hands and moving your hips back and up toward the ceiling so your head is aligned with your arms. (Your weight should be evenly distributed between your palms, and your heels should be reaching toward the floor.)
- From this downward dog, support yourself with your right hand while reaching out your left arm to touch your right foot.
- Retract your arms and switch sides, allowing your right hand to touch your left foot.
- MOD: If your range of motion does not allow your toes to reach, place your hands on an elevated surface (chair, sofa) and reach over your knees or calves.
Exercise 3: Bike Crunches (0:45)
- Begin lying on your back, legs bent, feet pressed to the ground, core engaged.
- Put your hands behind your head and don’t pull your head forward.
- Contract your abs by bringing your chest forward and rotating at your torso to bring your right elbow to your left knee.
- Slowly and gently lower yourself back to the ground and repeat with left elbow to right knee.
- Make sure your lower back stays in contact with the mat throughout the movement.
- MOD: Keep your knees bent and your feet on the ground, tightening only your upper body.
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Exercise 4: Side Plank Knee Crunch (0:30 per side)
- From the side plank position, place the right hand on the floor, stacked over the shoulder, with the right leg bent and the left leg straight in line with the body.
- Raise to a side plank, keeping your hips square in front of you, rather than letting your chest lean forward.
- Extend your upper legs and arms so they are close to each other and perform a side crunch while keeping your hips lifted off the ground.
- Extend arms and legs back, repeat all reps on one side, then switch.
- Optional: Extend your legs and raise your hips.
Action 5: Flutter Kick Changes (0:30)
- Begin lying on your back with your arms by your sides, your legs straight up, and your core engaged.
- enable Blueberry Spine Gently press your lower back into the mat.
- Keeping your spine neutral, lift your upper back slightly off the ground and feel your abs contract.
- Slowly lower your legs to the ground as far as you can while maintaining the blueberry spine and holding this pose.
- As you lift the other leg for a flutter kick, lower one leg slightly, then switch legs. Focus on maintaining core engagement.
- MOD: Keep your knees bent throughout the movement.
Amazing work rock star! I’m so proud of you for showing up today! Get in touch with Coach Neesha and me and let us know how much you enjoy your workout and anything else you’d like to share – we’d love to hear from you.
A generation 
vanilla protein is 100% organic, high protein (20 grams per serving), a nutrient-dense whole-food protein powder that combines 4 plant-based protein sources into a delicious vanilla shake to support an active lifestyle!
if you are following A healthy lifestyle and you’ll love the energy and vitality Shake, bake or mix with A generation vanilla protein This way you can easily increase your total daily protein intake!
- “Protein.” Department of Nutrition, Harvard TH Chan School of Public Health. Accessed October 2019. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
- Wu Guoya. “Dietary Protein Intake and Human Health.” Department of Animal Science and Medical Physiology and School of Nutrition. March 2016. https://pubs.rsc.org/en/content/articlelanding/2016/FO/C5FO01530H#!divAbstract
- Owner John, Dixon Brian. “Maximizing dietary protein for resistance training: A review and examination of the theory of protein spread and change.” Journal of the International Society of Sports Nutrition. September 2012. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-42
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