You haven't done a complete workout until you've strengthened and toned your core --- the muscles surrounding your pelvis and torso. Core exercises are often neglected, but they can help improve your balance, tone your abdominal muscles and make other physical activities easier to do, notes MayoClinic.com. Consult your doctor before incorporating new exercises into your routine.
Abdominal Crunch
MayoClinic.com recommends doing abdominal crunches as a traditional, effective way to strengthen your core muscles. Lie down on your back on a towel or yoga mat. Place your feet on the wall so your knees are both bent at a 90-degree angle. Contract your abdominal muscles, then cross your arms in front of your chest, putting each hand on your opposite shoulder. Lift your shoulders and head from the floor and hold for three counts, then release, notes MayoClinic.com. Repeat as often as desired to tone the core.
Ball Squat With Knee Lift
The ball squat will help tighten and tone up your core, says exercise performance specialist Cathy Sassin. Stand up with your feet flat on the floor, approximately shoulder-width apart. Hold a medicine ball directly in front of your chest, then bend your knees into 90-degree angles and hold for two breaths. Straighten your legs slightly, then lift your right knee to your waist and transfer your weight to your left leg. Extend your arms over your head while holding the medicine ball. Return to the starting position and repeat for a total of 10 reps. Do the exercise while lifting the left leg for an additional 10 reps.
Bridge
The bridge works your core muscles at the same time. Lie down on a yoga mat or towel on your back with your knees bent and your feet flat on the floor. Relax your back so it is not arched and not pressed flat on the floor. Contract your abs, then raise your hips to align your hips with your shoulders and knees. Hold for three counts, then release. Repeat as necessary to strengthen the core muscles.
Single-Leg Lunge
Sassin recommends the single-leg lunge to not only strengthen the core, but the hamstrings, glutes and quadriceps as well. Stand in a lunging position with your left foot in front of your right. Bend your knees and position your left thigh so it is parallel to the ground. As you lean forward from your hip, straighten your right leg behind you about 45 degrees and straighten your left leg. Bend your knees back into the starting position, then repeat for a total of 10 reps. Switch legs and repeat for an additional 10 reps, says Sassin.
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