Having a strong core is much more than just having ripped abs. The core muscles connect your upper and lower body, holding your body upright and helping you maintain good posture. Having a strong, stable core means your legs and arms are also stronger. Include core exercises in your regular strength-training routine, two to three times per week.
Bridge
Lay on your back with your knees bent and your arms flat on the floor. Tighten your abdominal muscles, maintaining a neutral spine. Raise your hips until your body forms a straight line from your knees to your shoulders and take three deep breaths. Lower back to the starting position and repeat for 10 to 15 repetitions.
Quadruped
Begin on your hands and knees, with your hands directly under your shoulders and your head aligned with your back. Contract your abdominals and raise your right arm as you straighten it directly in front of you; take three deep breaths and lower back down before switching to the left arm. With both arms on the floor, raise your right leg straight behind you, hold for three deep breaths and lower down, repeating on the left leg. Repeat five to 10 times per side. To make the exercise more challenging, try raising your right arm and your left leg at the same time before switching sides.
Superman
Lie face-down on the floor, arms stretched out in front of you, with a rolled-up towel under your hips. Contract your abdominals and raise your right arm straight in front of you; hold for three deep breaths, lower back down and repeat with the left arm. Raise your right leg off the floor behind you and hold for three deep breaths; lower back down and repeat with the left leg. Perform five to 10 repetitions per side.
Modified Plank
Lie face-down on the floor. Raise yourself up onto your knees and forearms, keeping your shoulders directly over your elbows and your head in line with your back. Contract your abdominal muscles as you press your elbows and knees toward each other to create resistance without actually moving them from their positions on the floor. Hold for three deep breaths and lower back down. Complete five to 10 repetitions.
Side Plank
Lay on your left side with your right foot stacked on top of your left and raise yourself up on your left forearm, keeping your knees, hips and shoulders in line; your left shoulder should be directly above the elbow and your right arm should rest at your side. Hold for three deep breaths and lower back down. Perform five to 10 repetitions before switching to your right side.
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