How to add core exercises to your workout routine

Core exercises do more than build strong abdominal muscles. They can improve your posture, make everyday moves like bending or twisting easier, reduce low back pain, and even improve balance and cut the risk of falling. Core work belongs in any well-rounded workout routine.

A basic workout plan

According to the U.S. Department of Health and Human Services' Physical Activity Guidelines for Americans, a balanced plan includes at least 150 minutes of moderate aerobic activity, 75 minutes of vigorous activity, or an equivalent mix each week (during moderate activity like a brisk walk you can talk but not sing; during vigorous activity like running you cannot say more than a few words without catching your breath); strength training twice a week for all major muscle groups; and balance exercises if you are an older adult at risk for falls.

Core work falls under the second and third categories: strength training and balance. Advanced core exercises tone more than core muscles - chair stands strengthen muscles throughout the legs, while planks work arm and back muscles along with the abdominals.

Adding core work

You do not need six-pack abs or readiness for an advanced Pilates class to start. Gentle core exercises offer real benefits.

Core work need not take much time, either. Slipping exercises and stretches into your day, or adding a few core moves to your usual routine, takes just minutes.

Start slowly and gradually challenge yourself. Aim for a core workout two to three times a week, beginning with basic exercises. When a full set of reps comes easily, move to a slightly more advanced set. Rotating routines also prevents boredom and keeps you motivated.

Sprinkle core work through your day. Look for chances to do short bursts of exercise or stretching a few times daily - every day, or start with a couple of days a week, say Monday and Thursday, then add more days.

Tack core work onto strength sessions. During your twice-weekly strength sessions, add two extra core exercises. When you have time, or when those become easy, step up again with a separate core workout or more bursts of core work across your day.