20-Minute Core Strength Workout

Tight. Toned. Strong. SEXY.

Your core is one of the most important parts of your body. While everyone would love to have sexy 6-pack abs, there’s more to the core than just making you look great in a bikini! The core is made up of several different muscles. These muscles not only help you to move (bend & rotate), but they also keep you upright and protect your organs. This 20-minute core strength workout will tighten, tone, and strengthen these important muscles to help you live your life to the fullest!

Exercises like squats, dead-lifts, and push-ups work your core without you really noticing. This is a fantastic bonus, however, in order to build an even stronger core, you should be consistently practicing a designated core routine like this 20-minute core strength workout. You can do this workout on its own or perform it before/after training another body part. Either way, it is recommended that you complete this routine 3 times weekly.

The Workout

What you need: A timer, a soft surface or yoga mat, and an exercise ball.

What to do: As you will see, there are 4 groups of exercises. Each group will target a different area of your core. You will perform each exercise for 45 seconds, giving yourself 15 seconds in between each exercise. After each group, rest for 30 seconds before beginning the next. One full round should take you 10 minutes to complete. Complete 2 rounds, for 20 minutes total. We’ve included instructional videos below to help you complete each exercise with proper form.

Group A – Tranverse Abdominis

1. RKC Plank

2. Swiss Ball Pike

This is your innermost core muscle that runs horizontally from your sides to the center of your core. It protects the spine and provides stability.

Group B – Internal and External Oblique

1. Side Jackknife Crunch (Left)

2. Side Jackknife Crunch (Right)

Your obliques run diagonally from your sides to your abs. They assist in rotation of the trunk and protect your organs.

Group C – Rectus Abdominis

1. Crunch Twist

2. Cocoons

This muscle is known as the “6-pack”, which runs vertically all the way up the front of your stomach. It aids in spinal flexion.

Group D – Low Back (Erector Spinae)

1. Super Man

2. Alternating Quadruped

The low back is responsible for a number of jobs. Not only does it support the spine and glutes, but it also allows you to bend and lift.

Instructional Videos

Group A – Tranverse Abdominis

RKC Plank

Swiss Ball Pike

Group B – Internal and External Oblique

Jackknife Crunch

Group C – Rectus Abdominis

Crunch Twist


Group D – Low Back

Super Man

Alternating Quadruped

Your core is your foundation, so the stronger it is, the better off you will be! This 20-minute core strength workout can take your training routine to a whole new level if performed consistently.

What did you think about our core strength workout? How do you feel? Let us know in the comment section! Also, if you enjoyed this workout, try our 14-Day Blazing Abs & Core Workout. Are you up for the challenge?

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

More by Erin


  1. My core was so week and looking for some exercises which can increase my core strength and during that, I found this article. This article really helps me in what I was looking for. I want to thanks Erin for her hard work.

  2. Thank you SkinnyMs! This exactly what I’ve been looking for. Quality effective workout routines. The demonstration videos are so helpful. Just starting a structured workout routine. I’ll keep you posted.

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