Ready to rock your abs?
Join Coach Roz from Team Betty Rocker to sculpt and strengthen your core with this quick and effective workout that builds in intensity as you go.
Your core consists of more than just your abdominal muscles.
It’s made up a group of interconnected muscles in the front, side and back of your torso that are involved in stability and balance, and support every move you make with your arms and legs.
Rectus abdominis, your “six-pack” muscle which gets a lot of attention is actually a very thin muscle that runs down the front of your stomach. It’s primarily involved in flexion, and also helps to stabilize your pelvis.
Transverse abdominis is sometimes referred to as the body’s “natural weight belt.” It is a deep abdominal muscles that wraps all the way around from front to back, and provides both thoracic and pelvic stability.
Internal and External obliques aid in rotation of the torso, and also counter rotation – which helps you stabilize and not wobble in moves like plank for instance.
There are other muscles that are involved in your abdominal stabilization, including your quadratus lumborum (QL for short) which is your primary lower back muscle (and one of the reasons we do Superwoman Lifts). It has an opposing action to the rectus abdominus and training both sides of the core helps us stay balanced. There are also the deep psoas muscles (pronounced SO-az) that are involved in trunk stabilization and hip flexion.
Strengthening and balancing these muscle layers is key in moving well and preventing injury. In today’s workout with Coach Roz, you’ll find moves that incorporate all of these major muscles for a complete core blast.
Coach Roz is a NSCA Certified Personal Trainer, Certified IIN Health Coach, PSA rated Figure Skating Coach and a Team Betty Rocker Coach in Rock Your Life – our online home workout studio and women’s fitness community!
Equipment: None (optional elevated surface) Move 1: Plank Jacks (0:30–0:45) Move 2: Superwoman Hold OR Superwoman Oblique Crunches (0:30–0:45) Move 3: Sit Up to Cross Punch (0:30–0:45) Move 1: Ankle Taps (0:30–0:45) Move 2: Sit Up Pulses (0:30–0:45) Move 3: Reverse Burpee to Reverse Crunch (8-12) Move 1: Mountain Climbers Move 2: Squat Thrust Tuck Jump
Format: Perform each move for the prescribed time and repetitions and repeat for 3 rounds
Cardio Core Finisher
Equipment: None (optional elevated surface)
Move 1: Plank Jacks (0:30–0:45)
Move 2: Superwoman Hold OR Superwoman Oblique Crunches (0:30–0:45)
Move 3: Sit Up to Cross Punch (0:30–0:45)
Move 1: Ankle Taps (0:30–0:45)
Move 2: Sit Up Pulses (0:30–0:45)
Move 3: Reverse Burpee to Reverse Crunch (8-12)
Move 1: Mountain Climbers
Move 2: Squat Thrust Tuck Jump
Nice work Rockstar! Check in with Coach Roz and me and let us know what move was your favorite. We love hearing from you!
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