Quick Core Workout: No Equipment Belly Sculpting Exercise

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Hi Everyone!

Are you ready to squeeze in a quick core workout today? I hope you said yes. This is a fun, and efficient workout that will exercise and strengthen your midsection from every angle. This exercise routine will help you build a stronger tummy.

I incorporated several moves into this routine to help strengthen the muscles used in a side plank. I got a lot of feedback from people who said Side Planks continue to remain very challenging. This routine will help build strength for full side plank and it’s harder variations. The workout video, and exercise photo tutorial is below. If you aren’t sure about any of the moves check out the photos and scroll through the video before you start.

Kneeling Side Hip Press

#BFFitFall Workout Challenge: We are nearing the end of the #BFFitFall Workout Challenge. How have you liked the Weekly Workout Schedules I have been making? Do you want me to extend the challenge, or create a new challenge for November?

Life Update: Things are going well here in the Bender household. Being back on a filming schedule makes me happy, and means that I am finally getting in consistent workouts again. My son is growing so fast. He is 15 months old, and everyone thinks he is two already. He seems to say a new word daily.

I made sensory boxes for him yesterday. I posted them on my Instagram story. If you are wondering what a sensory box is, it is quite literally a box that is used to stimulate your tactile senses in different ways. For example, my boxes included small stones, feathers, pom poms, popsicle sticks, pipe cleaners and more. You can also include things like rice, sand, or water.

As an Occupational Therapist I find myself incorporating sensory, fine motor, gross motor, vestibular input, and more therapeutic techniques into our everyday play routines.

Reading with my son.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule. I’d also love to hear which exercise you found the most challenging, and which one you liked the most.


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

  1. Seated Lean to Lift
  2. Table Press
  3. Kneeling Side Hip Press-Right
  4. Kneeling Side Hip Press-Left
  5. Boat Heel Slide-Alternating
  6. Swimmer
  7. X-Squeeze Me
  8. Down Dog Tap and Heel Press-Right
  9. Down Dog Tap and Heel Press-Left
  10. Seated Twist
  11. Rotating Plank
  12. Plank Crunch

Repeat 1-3X

Seated Lean to Lift: Part 1

Seated Lean to Lift: Part 2

Table Press: Part 1

Table Press: Part 2

Kneeling Side Hip Press: Part 1

Kneeling Side Hip Press: Part 2

Boat Heel Slide: Part 1

Boat Heel Slide: Part 2

Swimmer: Part 1

Swimmer: Part 2

X-Squeeze Me: Part 1

X-Squeeze Me: Part 2

Down Dog Tap and Heel Press: Part 1

Down Dog Tap and Heel Press: Part 2

Down Dog Tap and Heel Press: Part 3

Seated Twist: Part 1

Seated Twist: Part 2

Rotating Plank: Part 1

Rotating Plank: Part 2

Modified Rotating Plank: Part 1

Plank Crunch: Part 1

Plank Crunch: Part 2

Modified Plank Crunch: Part 1

Modified Plank Crunch: Part 2

16 thoughts on “Quick Core Workout: No Equipment Belly Sculpting Exercise

  1. hi! they were all great. I do have a question: when I do some ab and have both shoulders and feet off the floor my abs have a little bump shooting outward. is that Diasis Recti? If so can that be reversed? it is very strange looking. looks Like I have an alien popping out.


  2. Leah

    Hi Melissa! Thank you for the amazing workouts! I have been doing your workouts for almost 2 years now and i am fitter and stronger than ever. I have been a runner for most of my life and these workouts have increased my overall body strength and have made me feel good overall.
    I LOVE the weekly workout schedule – i am a planner, so knowing there will be a workout posted each day makes me happy! I also was wondering if you could add at least the new workouts to Patreon. Sometimes it is easier to find the ones i love using that app. Lastly, i am still struggling with Temple Tap Abs – my legs are no where near as low as yours. They are still pretty high up in the air. Any suggestions on how to increase my core strength so that i can support my legs in the lower position, just off the ground, like you do?
    Many thanks for being such a positive example!
    Best, Leah

  3. Shaela Haney

    I paired days 4 and 5 of the challenge. Great together! My whole body was tired after. I’ve noticed working out helps when I feel crampy. When that time comes around I really listen to my body, ab exercises help a ton. I loved the plank crunches, it’s an exercise that I have yet to master. The ab workout is one I’ll come back too time and time again.

  4. Melanie

    I have a head cold so I did one round of this workout and walked 4.5 miles. This got me sweating and out of breath. I must have bad technique bc I feel a lot of burning in my hip flexors when I do certain core exercises. Any advice?

  5. Nicole from Sydney

    X-squeeze-me!! Really enjoyed that move and had 12 minutes of fun with this workout today. One round and I’m sweating buckets?? Sometimes the low intensity,defined workouts have a way of tapping into another form of calorie burn. These efficient workouts are the way to go!

  6. Anonymous

    I would welcome another challenge for November. I like seeing the whole week in advance so I can prepare mentally. Thanks for all you do, amazing Melissa!

  7. Vey

    Hi Melissa!
    Could you suggest any modification if we do not have enough core strength to lift our body up for exercises like V-up or X-squeeze Me? Would love to conquer these moves one day, so I’m looking for something to help build up the strength.
    Thanks! 🙂

    • benderfitness

      Absolutely! Instead of trying to lift your entire body for both of those exercises focus on just lifting the shoulders. With both arms straight next to your body pretend you are reaching down your body toward your feet as you peel your shoulders off the floor (the arms will stay parallel to the floor). Concentrate on keep your belly pulled in while you do this. It’s a great move to build strength. Also, planks, are always a good go-to exercise. 🙂

  8. Nicole Roddy

    I’ve been looking for new fun moves to incorporate into my workout routine and yoga practice and these were fantastic!!! Thanks Bender Fitness!!!

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