Exercises for the Core — Synopsis
By Ian McClymont | May 25, 2026
VIEW HELPFUL VIDEOS HERE -> CORE
What Is the Core?
- The core spans the front, back, and sides of the torso — from ribs to pelvis.
- It includes abs, obliques, glutes, diaphragm, and hip flexors.
- 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
- Alternating Heel Touches — Targets rectus and transverse abdominis; beginner-friendly.
- Windshield Wipers — Targets obliques and rectus abdominis; rotation-based.
- Scissor Kicks — Targets hip flexors, transverse and rectus abdominis.
- 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.
