Core Strengthening Exercises

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Core strengthening exercises are great way to get a flat stomach and tone your mid-section! A strong core helps support your back so you lower your chances for injury and have a wider range of motion in your daily activities.

Some core strengthening exercises can be done on the floor or with an exercise ball. Watch the exercise videos below to see how to's on a variety of core exercises.

REPS: Hold each position with stomach muscles flexed for three to four slow, deep breaths.
SETS: Repeat the sequence 2 times (more if you want a challenge).
FREQUENCY: 4-5 times per week

For each position in the series of moves, the key is to squeeze your stomach muscles and focus on taking three to four slow, deep breaths. It's that simple, but you will really feel your core working hard!

Half Bridge

  • Lie on your back.
  • Bend your knees with you feet flat on the floor.
  • Lift your back and butt into the air.
  • Create a straight line from your knees to your shoulders.

Hand/Leg Resistance

  • Hands on front, outer, or inner knees and push hard against them. Push back with your legs.
  • Breathe slow and deep for three to four breaths, while squeezing your core.

Tabletop Arm/Leg Reach

  • On hands and knees in table-top position, back straight.
  • Hands directly under shoulders.
  • Lift left arm and right leg in the air and hold.


  • Straight arms, hands directly under shoulders.
  • Keep your butt down and in line with your back and legs.

Side Plank

  • Balance on one arm and feet, hand is directly under shoulder.
  • Create a straight line with your body from your feet to your head.
  • Keep your butt tucked forward, in line with your back.

Super Man

  • Lay on your stomach.
  • Lift arms and legs slightly off the floor.
  • Keep your neck in line with your back.

Exercise Ball Twist

  • Stand with feet shoulder-width apart.
  • Hold the ball out in front of you, chest high (or over your head or below your waist).
  • Keep your hips and waist still.
  • Move the ball from side to side across your body.
  • Repeat 15-20 times or until it burns.

Hold positions for longer breath counts and repeat the sequence as many times as you like.

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