Do more for your core

Practically every move you make originates from one area of your body: the core.

When you mention the core, most people think of the "six-pack" of abs, a muscle called the rectus abdominis. But the core is made up of abdominal, pelvic, and back muscles.

Beside the rectus abdominis, the other main muscles include the external abdominal obliques, located on the side and front of your abdomen, and the internal abdominal obliques, which lie under the external obliques. A deeper layer called the transverse abdominis lies under the obliques and attaches to your spine.

"The core is vital for your body, as it serves as the foundation for upper- and lower-body movements," says Shawn Pedicini, a physical therapist with Harvard-affiliated Spaulding Rehabilitation Hospital. "Your core musculature must have a good combination of endurance, stability, and power for many activities."

Everyday moves

Your core is in action every day. For example, when you take a walk, your core muscles provide the support and endurance to maintain a healthy posture. Core strength allows you to transfer power during rotational movements, like swinging a golf club or tennis racket. Your core also generates stability around your spine to prevent back injuries, like when you lift and carry heavy objects.

Core strength is also essential for preventing falls. "Our bodies constantly have to adapt to ever-changing surfaces and environments," says Pedicini. "Adequate core stability and strength can assist you in reacting to sudden changes and prevent falls."

Strengthen weak muscles

Like any other muscles, your core muscles weaken with age. Also, a sedentary lifestyle can cause a person to lose core muscle strength faster over time compared with an active individual. "This is why it's important to maintain exercise habits as you age and give regular attention to building and maintaining core strength," says Pedicini.

He suggests doing core exercises two to four times per week. "Include them in your regular workouts, or perform them independently." And always get approval from your doctor, a physical therapist or a certified personal trainer if you have any physical limitations or health issues related to doing these movements.

The best core exercises are movements that can activate many core muscles at one time. Here are three exercises that do that.

Plank

To get into the starting position, kneel on all fours with your hands and knees directly aligned under your shoulders and hips.

Movement: Tighten your abdominal muscles, and lower your upper body onto your forearms, clasping your hands together and aligning your shoulders directly over your elbows. Extend both legs with your feet flexed and toes touching the floor so that you balance your body in a line like a plank. Hold. This is one rep. Aim to hold for 30 to 60 seconds, doing as many reps as needed to reach that total. For example, if you can hold a plank for 15 seconds, you would do four reps.

Modifications: Do the exercise with straight arms (harder) or while leaning against a counter or table at a 45° angle (easier).

Diagonal chops

Stand and hold a lightweight medicine ball or dumbbell by your right side with both hands.

Movement: While keeping your abdominal muscles tight and your feet grounded, twist at the waist and swing the ball or dumbbell up until it's just past your left shoulder. Only your arms and midsection should move. Reverse the movement and return to the original position to complete one rep. Repeat five to 10 times, switch sides, and repeat. Complete two or three sets on each side.

Modification: If standing is a challenge, do this in a seated position.

Deadbugs

For this floor exercise, lie on your back with your feet off the floor and knees bent at 90°. Extend your arms toward the ceiling with your hands directly above your shoulders. Squeeze your abdominal muscles and maintain this tension throughout the movement.

Movement: Extend your right leg, holding it six inches above the floor, while at the same time you lower your left arm, extending it over your head, parallel to the floor. Pause and return to the starting position. Repeat with the opposite arm and leg to complete one rep. Do 10 reps to complete one set. Rest and then repeat the movements to complete two or three sets.

Modification: Make the movements less challenging by not lowering your arm and leg as close to the floor.

Image: © Prostock-Studio/Getty Images