Core exercises boost your strength in your pelvis and torso. Having stronger core muscles will improve your posture, improve your ability to perform many physical activities and reduce your risk of injuries, according to MayoClinic.com. Supplement your daily 30 minutes of cardio exercise by including core exercises in your twice-weekly strength training sessions.
Plank
Get into plank position by lying stomach-down on your exercise mat and propping up your upper body on your forearms. Contract your stomach muscles and lift your body so that the only parts of your body touching the mat are your forearms and the balls of your feet. Hold this position for 20 to 30 seconds to begin with and repeat three more times, recommends Harvard Health Publications. Eventually you should be able to hold a plank for up to 60 seconds.
Side Plank
Lie down with your right side in contact with your exercise mat, your legs extended out and your left leg and foot stacked on top of your right leg and foot. Prop up your body weight on your right forearm by placing your right elbow directly under your right shoulder and extending your forearm perpendicularly to your chest. Keep your head in alignment with your spine. Then, contracting your abdominal muscles, exhale and fully lengthen your right arm to lift your legs, hips, torso and head farther from the mat. Extend your left arm to the ceiling, turning your head in its direction to gaze upward and keep your right foot on the mat to maintain balance. Lower back down to your original position and repeat the pose on the opposite side.
Abdominal Crunches
Begin abdominal crunches by lying face-up on your exercise mat and placing your feet on a wall to form a 90-degree angle with your knees and hips. Cross your arms over your chest, contract your stomach muscles and lift your head and shoulders from the mat. Return to your original position and repeat 25 times. Rest and repeat two more sets with another rest in between.
Bicycle Crunches
Lie flat on your back on your exercise mat and gently place your fingertips -- not interlacing them -- behind your head. Contract your stomach muscles, draw your knees to about a 45-degree angle and lift both shoulder blades off the mat, recommends Harvard Health Publications. Rotate your upper body left as you bring your right elbow toward your left knee and extend your right leg. Repeat on the other side and continue for about 15 repetitions. Rest briefly and repeat for another 15 repetitions.
Bridges
Lie back-down on your mat with your knees bent up and your feet down on the mat. Tighten your stomach muscles and raise your hips from the mat until your hips are in a straight and aligned angle with your knees and shoulders. Take three deep breaths as you hold this position, then return to your starting position. Repeat four times.
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