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When these muscles contract, they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. When this happens, we are able to generate powerful movements of the extremities.

The core muscles also make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back. Core conditioning exercise programs need to target all these muscle groups to be effective.

1 Perform a stability exercise like the side bridge.

Lie on the floor on your side and place your forearm perpendicular to your body.

Place your feet 1 on top of the other.

Squeeze the muscles of your core and push your forearm into the floor.

Raise your body and align your hips so that your body makes a straight line.

Remain in the position for 15 to 45 seconds, and then repeat the process on your other side.

2 Hold your body in the plank position to strengthen your core.

Get into a push up position on the floor, but place your forearms on the floor in front of you instead of your hands.

Place your forearms shoulder-width apart, keep your hips elevated and level with your spine, and hold the position for 15 to 45 seconds.

Lift your right arm and place it forward and slightly to the right, and hold it for 2 seconds, to make the movement more challenging. Lower your right arm and repeat the process with your left arm.

3 Try performing a single-leg lowering movement.

Lie down on the floor and put your legs up at a 90 degree angle, keeping your feet flexed and not pointed.

Lower your right leg so that it is only 2 or 3 inches (0.8 to 1.2 cm) from the floor.

Hold the position for a couple seconds, then return your right leg and repeat the process with your left.

4 Use a Swiss ball to perform knee tucks. Swiss balls can be purchased at most stores that sell exercise goods. They are balls made of a soft elastic material; they vary in size and are filled with air.

Place a Swiss ball behind you, and get into a push up position while placing your shins on the Swiss ball.

Move your hands so that they are just a little wider than your shoulders.

Contract your abs and lift your hips while bringing your knees towards your chest so that your toes are on top of the Swiss ball.

Straighten your legs slowly to roll the ball back to the position in which you started.

5 Complete 10 repetitions of a glut-bridge.

Lie down on your back on the floor and bend your knees.

Place your palms and feet on the floor.

Push downwards on your heels, contract your gluts, and then raise your body so that it is in a straight line from your knees to your shoulders.

Raise your right knee and bring it to your chest to make the movement more challenging. Lower your right knee and repeat the process with your left knee.