Core training is a fundamental part of overall fitness because a strong core provides a sturdy platform for all your sports activities, and for the activities of everyday life. Weak core muscles increase your risk of developing low back pain, poor posture and other muscle strains.
"Core stability" refers to the collaboration of the muscles in your pelvis, hips, abdomen and lower back working together to support your spine. Remember that there are many muscles in your trunk and pelvic area, and the best abdominal exercises are the ones that work multiple muscles simultaneously.
You can add core training exercises to your regular workout routines, or you can try these basic but effective exercises at home in the morning, before bed or anytime you have a few minutes to spare. But don't rush--focus on your form to get the maximum benefit.
Plank: Place your hands on the floor and extend your legs, then curl your toes under to lift your body away from the floor. Keep your hands positioned directly underneath your shoulders. Concentrate on pulling your belly in toward your spine, but keep breathing evenly. Hold this position for 20 seconds.
Crunches (or sit-ups): Crunch in whatever variation you like (with your legs up or flat on the floor). Start with 2 sets of 15 repetitions. Concentrate on engaging your abs muscles instead of straining your neck or pulling from your head and shoulders. The key is to focus on quality not quantity. Instead of 100 sloppy sit-ups, shoot for 30 in which you work through a full range of motion.