Your core provides the foundation for all your other muscles, supporting your spine and protecting your back. It makes sense, then, that the stronger your core is, the better you’ll feel.
The best part of these exercises is that you can do them whenever you want — no gym membership required! But remember to consult with a doctor before starting any exercise program and get into the habit of getting a checkup every year.
Tuck-in crunch
This exercise works your entire core and requires no equipment. Lie on your back with knees bent, shoulders over hips, and hands behind head with elbows out to sides. Lift shoulder blades off the floor as you raise your head and shoulders off the floor — keeping knees in contact with floor — until your body forms a triangle shape. Lower back to start position; repeat 8 to 10 times.
Plank pose
The plank is an excellent full-body exercise that works several different muscle groups including the glutes, chest, shoulders and abs. It also strengthens the lower back muscles and tones the arms and legs. Lie face down on the floor or mat with legs extended and arms straight, resting weight on forearms. Engage abdominal muscles and hold the pose for 30 seconds; repeat 3 times.
Crossover Crunch on Stability Ball
The Crossover Crunch is one of the most effective exercises we know for targeting the rectus abdominis (also known as the six-pack muscles). The stability ball makes the exercise even more challenging by adding instability. It’s important to keep your body straight throughout this movement — don’t let your hips sag or arch. You should feel this exercise in your abs, not your back or shoulders.
Leg lifts
Lie on your back with knees bent and feet flat on the floor. Lift your hips off the floor until your body forms a straight line from knees to shoulders. Pause, then slowly lower back down. Start with one set of 10 repetitions, working up to three sets of 20.
