Core exercises target the muscles in and around your stomach, hips and lower back. Some of the best exercises are done with very little equipment or just your body weight. Aside from the basic sit-up, there are a number of effective exercises that target, tone and strengthen the mid-section. It is recommended that you spend a minimum of 15 minutes three times a week doing any combination of these exercises.
Swimmers
Lie on your stomach with your arms straight out in front of you and your legs straight out behind you. Lift your arms, chest and legs off the ground so only your hips are touching the ground. Kick your legs and arms up and down, like you are swimming and continue for a count of 20. Repeat three times.
The Plank
Planks are done on your toes and forearms. Lift your body and support all weight with your toes and forearms. Keep a straight line from your toes to your head and hold this position as long as possible.
Side Plank
This is a similar exercise to the standard plank, except this time you are turned on one side. Rest your body weight on one forearm and the sides of your feet. Hold this position as long as possible and repeat on the other side.
Upright Twists
Sit on the ground with your knees and feet together and slightly elevated off the ground. Slowly twist your torso to the left and touch both hands to the ground next to your hips. Repeat to the right side and touch both hands to the ground again. Do three sets of 10 to 20 reps each.
Twisting Crunch
Lying on the ground with your hands behind your head, bend your knees and keep your feet flat on the ground. Slowly crunch up, reaching your left elbow toward your right knee and then your right elbow toward your left knee. Twist to both sides and then slowly lower back down. Repeat for three sets of 10 to 20 reps.
Oblique Twists
Lie on your back with your knees bent, feet on the ground and arms outstretched to the side. Put a small medicine ball between your knees and slowly lower both knees to the ground on the left side and then to the right. Repeat for three sets of 10 to 20 reps each.
Reverse Crunch
Lie on the ground with your knees bent and feet flat on the ground. Outstretch your arms to the side. With your knees and feet together, bring your knees toward your chest and back down without your feet touching the ground. Keep your back flat. Repeat for three sets of 10 to 20 reps each.
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