Core strength exercises go beyond merely training and strengthening your abdominal muscles --- though they do that, too. As the Mayo Clinic explains, core strength is much broader and more valuable than just that six-pack of abs. Core exercises train your entire pelvic and trunk area, including your lower back, glutes, abs, and more. They both decrease your chance for injury, and help you exercise and play sports at a higher level.
Standing Leg Lift
If you've gotten bored with the standard crunches and planks for pelvic work, then it might be time to try some new exercises. In an article in "Fitness" magazine, Nancy LePatourel recommends trying the standing leg lift. This targets your overall core and glutes, some of the muscles primarily responsible for acting on your pelvic area. You need a medicine ball for this exercise. Stand and hold the ball near your chest, with your elbows bent. Lift your left foot off the ground, simultaneously lift your left leg out to the side, and straighten your arms to move the ball away from your chest. After two seconds, return to the starting position, and repeat 15 times before switching to the right leg.
Ab Press
The ab press looks a little bit like a crunch, but the movement is actually quite different. Begin by lying on the floor, in the position you would use for a normal crunch. Bring your knees up toward your chest until your upper legs and pelvis are at a 90-degree angle. Bend your knees at 90 degrees, too. Put your hands against your knees, then push against your legs while also using your abs to pull your legs closer to your chest, and provide resistance. The Mayo Clinic suggests pressing for three breaths before moving back to the starting position. Repeat 10 times.
Arm and Leg Reach
The single-leg, opposite-arm reach can strengthen your glutes, quads, hamstrings, and abs simultaneously, and with no extra equipment. Stand tall, and lift your left knee up to hip height. Now you must execute three movements at the same time: Lean your upper body forward; extend your right arm in front of your body; push your left leg straight back behind your body. Once you reach full extension, hold for one second, then pull everything back to the starting position. Repeat 12 times, then switch sides.
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