The core is the entire middle section of our bodies. It is vital to stabilize and balance ourselves. Strengthening the core contributes to increased flexibility and effectiveness in everyday activities.

Without a strong core, we may have difficulty in daily tasks. Walking, carrying objects, crouching down and even standing all engage the core to some degree. Because we need our core in order to perform a variety of activities, it is an incredibly important muscle group that everyone should focus more on.

The core is not limited to merely the abdominals. It also includes the back, chest and pelvis. The back is one of the most neglected parts of the body when it comes to strength training. This is why many people have back problems or weak cores, even if they spend lots of time at the gym working their abdominals.

We also run up against problems when we spend too much time using exercise machines rather than our own body weight to work out. Machines at the gym take some of the intensity away from the movement of the exercise so that we fail to really get the most out of the workout. These machines also tend to only target one or two muscles at a time, which takes away from the whole point of a core workout: to engage the entire body for overall increase in strength.

Performing bicycle crunches, side crunches and reverse crunches are great for targeting all of the abdominal muscles, but these muscles need to be supported with a strong back or your efforts could result in injury. The exercise commonly known as the Bird Dog conditions the whole core and focuses particularly on the back muscles.

To begin the exercise, kneel on your hands and knees on the floor. Keep your hands and knees hip-width apart and tighten your abs, holding your stomach in for better control throughout the movement. Check in a mirror that your back is flat, not arched up or sinking down.

Look at the floor and slowly extend your left leg and right arm at the same time until they are in a straight line with your back, parallel to the floor. Your right knee should be directly under your butt and you left hand should be firmly planted directly beneath your shoulder. Hold this position for 30 seconds to one minute, reaching outward and stretching through the raised arm and leg as though to elongate them.

Switch and do the same exercise with the opposite arm and leg. Repeat three to five times.

If you are unable to hold your body steady and you find that you are losing control of the position, try holding it for 20 seconds at a time instead. Each time you perform this exercise, hold it for a few extra seconds to build strength and endurance.

University of Winnipeg student Sagan Morrow writes a health and wellness blog. Check it out at http://livinghealthyintherealworld.wordpress.com.

Published in Volume 64, Number 12 of The Uniter (November 19, 2009)