The core includes the muscles of the abdomen, hips and lower back. Exercising the core provides numerous benefits, including improved balance, coordination, muscle definition and stability. Additionally, training the core does not require expensive gym memberships or fancy gadgets; you can perform a variety of core exercises from the comfort of your home without any equipment. Make core exercises a regular part of your fitness routine.
Hay Bailer
The hay bailer exercise targets the lower-back and oblique muscles -- located on each side of your abdomen -- which coordinate to rotate your torso to the left and right. Kneel on your right knee and place your left foot flat on the floor in front of your body, with your knee flexed to 90 degrees. Hold a weighted object, such as a medicine ball, just in front of and outside your right hip. Move the object diagonally in front of your body until it is over your left shoulder, like you are pitching hay behind your back. Return to the starting position and repeat. Keep your arms straight and lower body stable throughout the movement. Perform the exercise in the opposite direction as well, kneeling on your left knee.
Plank Series
The plank series strengthens the abdominal muscles as they contract to hold your body off the floor for a specified period of time. Start in a push-up position with your hands under your shoulders and arms extended. Ensure that your head, torso and legs form a straight line. Hold this position for five seconds, breathing normally. Then, remove your left hand from the floor and twist 90 degrees to the right, moving onto the outside of your right foot and stacking your left leg on top of your right. Point your left arm straight upward, directly above your shoulder. Hold this position for five seconds, move back to the push-up position, hold for five more seconds, then twist in the opposite direction.
Superman
The superman exercise targets the muscles in your lower back that extend and hyperextend the spine. Lie face down on the floor with your arms extended in front of your head, about 12 inches apart, and toes on the floor. Place a pillow or a rolled towel under your forehead and hips for added comfort. Lift your left arm about 6 inches off the floor, hold for three deep breaths, then repeat with your right arm. Then, lift your left foot 6 inches off the floor, followed by your right foot. Continue like this for several cycles.
Vertical Leg Crunch
The vertical leg crunch strengthens the abdominal muscles, which coordinate to flex the spine forward. Lie on your back with your legs extended above your waist. Flex your knees slightly and cross one ankle over the other. Place your hands behind your head with your elbows pointed outward, away from your ears. Lift your shoulders about 6 inches off the floor, moving your chest toward your knees, then slowly lower back down and repeat. Keep your neck long throughout the movement; do not tuck your chin toward your chest.
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