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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:

  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

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