Core Competency: Moves for More Than Awesome Abs

Do you want to improve your posture, invigorate your workouts, boost your balance and reduce your chance of injury?

Then let’s get to the core of the matter—core conditioning, that is.

Your core—which includes back, side, pelvic and buttock muscles—forms a vital link between your upper and lower body. And because it’s literally in the center of everything, it needs to be strong and flexible to sustain your overall health and well-being.

Core workouts should be part of a comprehensive fitness plan that includes at least 30 minutes of moderate-intensity aerobic exercise, such as brisk walking, most days of the week. Add to that 20 to 30 minutes of strength training, including some core work, two to three times a week, and you will be well on your way to developing core competency.

So if you’re ready to rock, 24Life has compiled some expert moves to help you get more from your core. Mix, match and add a few of these moves to the end of your next workout for a killer burn in your core. Note: Don’t forget to warm up and cool down as needed before and after performing these moves.

Hollow-Body Hold to Reverse Crunch

Three-Beat Crunch

Plank With Shoulder Tap

If you want to add some equipment to your core exercises, here are a few to consider.

TRX Standing Oblique Rollout

Make this movement easier by stepping away from the anchor or make it harder by stepping back. As you roll out, try to stabilize your body on the straps and engage your core in 360 degrees.

Kettlebell Windmill

SandBell V-Up

Photo credit: m-imagephotography, Getty Images