HEALTH: Strengthening your core, flattening your abdomen

Exercises for the Core — Synopsis
By Ian McClymont | May 25, 2026

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What Is the Core?

1. The core spans the front, back, and sides of the torso — from ribs to pelvis.
2. It includes abs, obliques, glutes, diaphragm, and hip flexors.
3. Think of it as 360° of support around the body’s midsection.

Benefits of a Strong Core

• Balance — Stabilizes the body; reduces fall risk.
• Back Pain Relief — Supports the spine, reduces pressure on it.
• Everyday Function — Bending, lifting, carrying, getting dressed, gardening.
• Better Posture — Counters slouching, reduces spinal wear.
• Injury Prevention — Protects during lifting and direction changes.
• Improved Performance — Powers upper/lower body coordination.

The 4 Core Exercises

1. Alternating Heel Touches — Targets rectus and transverse abdominis; beginner-friendly.
2. Windshield Wipers — Targets obliques and rectus abdominis; rotation-based.
3. Scissor Kicks — Targets hip flexors, transverse and rectus abdominis.
4. Mountain Climbers — Full-body; targets core, shoulders, glutes, quads, and hamstrings.

All exercises: 10 reps per side, 3 sets.

Key Takeaway

A weak core — often caused by prolonged sitting — affects all movement and raises injury and fall risk. Combine core training with adequate protein intake, especially after age 50.