Add core exercises to your workout routine

Core workout refers to a set of exercises that specifically target and strengthen the muscles of the core, which includes the abdominal muscles, obliques, lower back, and pelvic muscles.

The core acts as a stabilising force for the body and is essential for maintaining proper posture, balance, and overall body strength. A well-rounded workout plan should incorporate core exercises.

According to the US Department of Health and Human Services' Physical Activity Guidelines for Americans, a balanced exercise plan includes:

• At least 150 minutes of moderate aerobic activity, 75 minutes of vigorous activity, or an equivalent combination of the two every week. (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 catching your breath.)
• Strength-training sessions twice a week for all major muscle groups.
• Balance exercises if you're an older adult at risk for falling.

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

Advanced core exercises engage multiple muscle groups beyond just the core: chair stands target leg muscles, and planks work the arms, back, and abdominals.

A newsletter from the Harvard Medical School discusses ways to incorporate core exercises into your daily workout routine.

• Start slowly, and gradually challenge yourself: Aim to do a core workout two to three times a week. Start with basic exercises. When you can do a full set of reps easily, move on to a slightly more advanced set of exercises. Changing exercise routines can also help prevent boredom and keep you motivated.
• Sprinkle in core work throughout your day: Look for opportunities to do short bursts of exercises or stretches a few times a day. You can do this daily, or start slowly with just a few days a week — say, every Monday and Thursday — then gradually incorporate core exercises into additional days.
• Tack core work on to strength sessions: When you do your twice-weekly strength training sessions (see the recommendations above), add two extra core exercises to your regimen. When you have time or when it becomes easy to do the core exercises, step it up again by beginning a separate core workout or sprinkling bursts of core work throughout your day.

Core work doesn't have to take a lot of time. Slipping in exercises and stretches during the day or adding a few core exercises to your usual routine takes just a few minutes.