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.

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.

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.

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: Start toning your abs, building your back muscles, and reclaiming core fitness today, a Special Health Report from Harvard Medical School.

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How should core work fit into your overall exercise plan?

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Your core muscles are the sturdy link between your lower body and upper body. Every move you make starts in your core or transfers through it. So, a weak or tight core can translate into less power from your arms and legs.

It's well worth including core work in your exercise plan. The Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services recommend the following well-rounded plan:

At least two-and-a-half hours (150 minutes) of moderate-intensity aerobic activity per week, or one-and-a-quarter hours (75 minutes) of vigorous activity per week, or an equivalent combination of the two. (During moderate activity, such as a brisk walk, you can talk, but not sing; during vigorous activity, such as running, you can't say more than a few words without needing to catch your breath.)
Strength-training sessions twice a week for all major muscle groups, including your core.
Balance exercises.

Core work falls under the second and third categories: strength training and enhancing balance.

Because many traditional strength training routines don't include core work, your core muscles may not be ready for a strenuous workout right away. A core exercise routine that lets you ease into this training — such as the ones described in our Special Health ReportGentle Core Exercises — will allow you to make progress safely.

For more details on exercise plans that can help you get started with improving your core strength, buy Gentle Core Exercises, a Special Health Report from Harvard Medical School.

Gentle Core 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!