A strong core: The simple, flexible, and portable workout

Strengthening your core muscles doesn't have to be overwhelming. You can do these simple exercises anywhere and adapt them as you gain fitness.

Get your copy of Gentle Core Exercises

Gentle core exercises are specially designed for people who aren't up to tackling regular core exercises, perhaps because they are out of shape or possibly due to an injury or health problem. This Special Health Report will show you how to build your core with workouts that are gentle and rewarding. You’ll be introduced to more than three dozen exercises designed to strengthen core muscles, increase flexibility and stability, improve balance, and tone your silhouette.

The office workout

The following routine is a great way to ease into core work. You can do these four exercises at work, without your colleagues being any the wiser. You can do these exercises at home, too, thanks to simple variations. The front plank, for example, can be done while either leaning on your desk or using the kitchen counter to support your weight.

Equipment needed: Desk (a table or countertop is also fine), exercise mat, and sturdy chair.

Chair Stand

Front Plank on Desk

Bridge

Abdominal Contraction

To learn more about building a strong core, buy Gentle Core Exercises, a Special Health Report from Harvard Medical School.

Feeling uninspired about tackling a core workout?

Image: DeanDrobot/Thinkstock

Sticking with exercise isn't always easy, but setting goals and having a plan for when your motivation lags can help. If you're spending more time finding excuses than doing those planks and bridges, try taking a look at the list below for some inspiration.

Doing core exercises regularly will

keep your back strong and flexible, which will help you avoid low back pain
ease back pain or stiffness so you can move, sit, and sleep comfortably
enhance your balance and stability, which will help prevent falls and make walking and other activities easier
reclaim the strength and flexibility you need for everyday movements like bending, turning, and lifting
build up the strength and flexibility you need for on-the-job tasks like lifting heavy items, twisting, or standing or sitting at a desk for hours
add power to activities you enjoy, like tennis, running, golf, kayaking, gardening — or any other active pursuit
improve your posture, which can trim your figure visually and help prevent back injuries
help tone your waistline
spice up your regular workouts by adding variation.

For more ways to keep your core muscles strong and working for you, buy Gentle Core Exercises, a Special Health Report from Harvard Medical School.

Exercises

Featured content:

•	The importance of your core
•	Tailoring gentle core exercises to your abilities
•	Structuring your workout: Four commonly asked questions
•	Posture and alignment
•	Choosing which gentle core exercises to do
•	... and more!