Your stomach and back muscles balance and stabilize not just your spine but your entire body, too. While there are a number of radical, high-intensity, gravity-defying core exercises out there, beginners or those just recovering from an injury should start with gentle exercises that suit their current levels of fitness and stability. The Mayo Clinic recommends starting with five repetitions of most core exercises, building up to 10 to 15 repetitions as you're able.
Alternating Supermans
Also called alternating arm and leg raises or contralateral limb raises, this gentle version of the classic "Superman" exercise (in which one lays prone, then lifts both arms and legs off the ground at the same time) strengthens both your stomach and back muscles as they work to hold your spine stable. The more difficult version of this exercise is sometimes referred to as the quadruped.
To do the simplest version of this exercise, lie face down on a mat, arms extended straight overhead. Squeeze your core muscles tight to keep your spine stable as you lift your right arm and left leg slightly off the mat at the same time. Lower, then repeat on the other side (left arm and right leg together).
To do a slightly more difficult, but still gentle, version of this exercise, situate yourself on all fours, and extend your right arm and left leg straight out away from your body at the same time; this forces you to balance on your left arm and right leg. Lower your right arm and left leg back to the mat, then repeat on the other side.
Crunches
Abdominal crunches are a classic gentle core exercise. Because they're so widely known, the feeling of familiarity might also make this exercise less intimidating to beginner exercisers.
To do crunches, lie on your back with your knees and hips bent at a 90-degree angle, feet planted on a wall or other firm, vertical surface. Cross both arms across your chest and squeeze your stomach muscles to lift your head and shoulders off the floor slightly.
Ball Sits
Sitting on a stability ball (also commonly known as a balance ball or exercise ball) forces your stomach and back muscles to stabilize your spine against the ball's constant instability. Make sure to sit up straight--think of keeping your shoulders back and down, your pelvis tucked beneath you--and start with both feet planted firmly on the floor. Once keeping steady with both feet on the floor is no longer a challenge, lift one leg straight in front of you so that you have only the other leg to balance with. Don't forget to switch sides and repeat. Once sitting with only one leg to balance you is easy, try doing it with your eyes closed.
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