Strengthening the core, which consists of the abdomen, back and pelvis muscles, makes all exercise and movement easier and more efficient, report doctors at the Mayo Clinic. Core strength goes a long way in helping to avoid back strain and other injuries. Core exercises that strengthen the stomach and back muscles typically are performed on the floor or a mat and do not require any special equipment. Training equipment is available however that also can work the core muscles.
Ab Crunch
Crunches are the classic exercises used to strengthen back and stomach muscles. Lie on your back and place your feet on a wall so that they are at a 90-degree angle to your body. Fold your arms across your chest and tighten your abdominal muscles. Your abs are the muscles you feel moving when you cough. Raise your shoulders and head and hold for a count of three. Lie your head back down and repeat. Shoot for 50 to 100 crunches per day to build and strengthen both your back and your stomach muscles.
Bridge
The bridge is a good exercise that employs your pelvic muscles in addition to the stomach and abs. Lie on your back with your knees bent and feet flat on the floor. Rest your arms beside your body. Tighten your abs and lift your hips up so that they are parallel with your knees. Hold while you take three deep breaths and release. Return your hips to the floor and repeat. This is a relatively easy exercise that has great benefits. Do three sets of 10 bridge lifts.
Superman
The superman exercise is designed to primarily strengthen the lower back but also utilizes the stomach and pelvis muscles. Lie on your stomach and place a rolled up towel under your hips. Stretch your arms straight out above your head. Tighten your abs and raise your right arm and stretch it outwards. Hold for a count of three, lower your arm and then stretch and lift your left arm. Lift your right leg, keeping your toes pointed towards the floor. Lower your leg and repeat on the left leg. Repeat the rotation 10 times, rest for about 30 seconds and repeat the process for two more sets.
Wall Squats
Use a wall to take some of the pressure off your legs, which will not be needed to support yourself as much as when you do free-standing squats. Stand next to a smooth wall and walk your feet out about 12 inches. Keep your abs tightened and your back straight against the wall as you lower your body so that it's at a 90-degree angle to the floor. Hold the position for about 45 seconds and raise yourself back up. Repeat 10 times.
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