How to Do a Single Leg Kick

You’ve probably heard that a strong core is essential to good health. Your body’s core muscles include the abdominal and lower back muscles, which support your spine and allow you to do everyday activities like sitting, walking, and standing. Needless to say, weak core muscles can make these routine activities difficult -- and lead to bad posture, backaches, and even injury.

In this article, we’ll show you how to strengthen your core with exercises that target hard-to-reach muscles from a variety of angles. The first exercise is a single leg kick. Don't arch your lower back during this move; keep it pressed to the floor to prevent injury.

Step 1
Assume start position by lying on floor and holding head, neck, and top of back off the floor.

Single leg kick core abdominal and lower back exercise.

Step 2
Keeping both legs straight, lift one up toward the ceiling while keeping one hovered above the floor.

Single leg kick core abdominal and lower back exercise.

Step 3
Gently pull behind the leg that is pointed up toward the ceiling, then switch back to the other leg.

Step 4
Keep your lower back pressed into the floor and keep your abs contracted.

For more great exercises to improve your strength and fitness, check out:

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

How to Do a Stability Ball Crunch with Medicine Ball

This core exercise is a terrific way to strengthen the midsection. You'll need a stability ball and a medicine ball for this abdominal crunch.

Stability ball crunch with medicine ball core abdominal and lower back exercise.

Step 1
Assume start position as shown by lying on floor and placing feet on stability ball.

Stability ball crunch with medicine ball core abdominal and lower back exercise.

Step 2
Lift medicine ball up and out towards or past knees.

Step 3
Make sure to lift head, neck, and shoulders off of the floor.

For more great exercises to improve your strength and fitness, check out:

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

How to Do an Elevated Leg Crunch

Make your core workout more challenging by adding this elevated leg crunch. Make sure you use a lightweight ball (not a medicine ball).

Elevated leg crunch core abdominal and lower back exercise.

Step 1
Assume start position as shown by placing a non-weighted ball between your feet.

Elevated leg crunch core abdominal and lower back exercise.

Step 2
Bring hands behind head for support, and lift head, neck, and shoulders off floor by contracting your abs.

Elevated leg crunch core abdominal and lower back exercise.

Step 3
Return to start position.

For more great exercises to improve your strength and fitness, check out:

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

How to Do V Sit-ups

V sit-ups whittle your waist by targeting one side of the abdominals at a time. Control your muscles during the movement to get the best results from this core exercise.

V sit-ups core abdominal and lower back exercise.

Step 1
Assume start position as shown by laying on floor.

Step 2
Bend right leg, keep left leg straight and hold ball above head.

V sit-ups core abdominal and lower back exercise.

Step 3
Slowly lift left leg as you reach ball up toward your left foot.

V sit-ups core abdominal and lower back exercise.

Step 4
Return to start position and repeat with other leg.

For more great exercises to improve your strength and fitness, check out:

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

How to Do Advanced V Sit-ups

For advanced V sit-ups, you'll need two fitness items: a lightweight ball and a medicine ball. This core exercise requires coordination and concentration.

Advanced V sit-ups core abdominal and lower back exercise.

Step 1
Assume start position as shown by laying on floor.

Step 2
Bend right leg and place a non-weighted ball behind your knee.

Step 3
Keep left leg straight and hold medicine ball above head.

Advanced V sit-ups core abdominal and lower back exercise.

Step 4
Slowly lift left leg as you reach ball up toward your left foot.

Advanced V sit-ups core abdominal and lower back exercise.

Step 5
Return to start position and repeat on same leg 15 to 20 times.

Step 6
Repeat with other leg 15 to 20 times.

For more great exercises to improve your strength and fitness, check out:

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

How to Do a Cross-legged Crunch

In this variation of a traditional crunch, called a cross-legged crunch, one leg is crossed over the other. Make sure to do an equal number of repetitions with each leg crossed to work the core and abdominal muscles evenly.

Cross-legged crunch core abdominal and lower back exercise.

Step 1
Assume start position as shown by laying on back and crossing your right ankle over your left knee.

Cross-legged crunch core abdominal and lower back exercise.

Step 2
Support head with hands, and crunch straight up toward legs.

Step 3
Contract abs as you lift your head and shoulders off the floor.

For more great exercises to improve your strength and fitness, check out:

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

How to Do a Medicine Ball Reverse Crunch

Reverse crunches hone in on the lower abdominal muscles. Make your lower belly sleek and strong by doing reverse crunches with a medicine ball.

Medicine ball reverse crunch core abdominal and lower back exercise.

Step 1
Assume start position as shown.

Medicine ball reverse crunch core abdominal and lower back exercise.

Medicine ball reverse crunch core abdominal and lower back exercise.

Step 2
Lift feet off floor, pulling your knees up toward the ball.

Medicine ball reverse crunch core abdominal and lower back exercise.

Step 3
Return to start position.

For more great exercises to improve your strength and fitness, check out:

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

How to Do Bar Crunches

Abdominal crunches can be performed with different types of resistance. For these bar crunches, the resistance is provided by a weight bar. This is a terrific core/abdominal exercise to incorporate into your workout.

Bar crunches core abdominal and lower back exercise.

Step 1
Assume start position as shown by lifting legs up in air.

Bar crunches core abdominal and lower back exercise.

Step 2
Lift bar up toward feet by lifting head and shoulders off the floor.

Bar crunches core abdominal and lower back exercise.

Step 3
Return to start position.

For more great exercises to improve your strength and fitness, check out:

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

How to Do Oblique Bar Crunches

One way to develop an eye-catching midsection is to tone the obliques, which are the side abdominal muscles. Start by making these oblique bar crunches part of your core fitness routine.

Oblique bar crunches core abdominal and lower back exercise.

Step 1
Assume start position as shown by lifting legs in air and holding bar overhead.

Oblique bar crunches core abdominal and lower back exercise.

Step 2
Rotate bar to side by lifting right side of bar up toward right foot.

Oblique bar crunches core abdominal and lower back exercise.

Step 3
Return to start position.

Oblique bar crunches core abdominal and lower back exercise.

Step 4
Repeat on left side.

For more great exercises to improve your strength and fitness, check out:

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

How to Do a Bent Arm Plank

Strengthen the abdominal and back muscles with a bent arm plank. The key to getting the most out of this challenging core strengthener is to concentrate and hold the position.

Bent arm plank core abdominal and lower back exercise.

Step 1
Get into plank position by supporting your body weight on your forearms and toes.

Step 2
Keep your abdominals contracted and your back straight, eyes ahead of you.

Bent arm plank core abdominal and lower back exercise.

Step 3
Hold this position for as long as you can, building up to 1 minute.

For more great exercises to improve your strength and fitness, check out:

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

How to Do a Straight Arm Plank

In a straight arm plank, the hands are positioned under the shoulders. This core exercise builds the abdominals and back muscles.

Straight arm plank core abdominal and lower back exercise.

Step 1
Get into plank position by supporting your body weight on your hands and toes.

Step 2
Hands should be placed directly under your shoulders.

Step 3
Keep your abdominals contracted and your back straight, eyes ahead of you.

Straight arm plank core abdominal and lower back exercise.

Step 4
Hold this position for as long as you can, building up to 1 minute.

For more great exercises to improve your strength and fitness, check out:

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

How to Do a Plank on Stability Ball

If you really want to challenge the core muscles, try this plank on a stability ball. Maintain the position as long as you can -- up to one minute -- for maximum muscle toning.

Plank on stability ball core abdominal and lower back exercise.

Step 1
Get into plank position by supporting your body weight with your chest and forearms on the ball and your toes on the floor.

Plank on stability ball core abdominal and lower back exercise.

Step 2
Lift your chest off of the ball so your upper body weight is supported by your forearms.

Step 3
Keep your abdominals contracted and your back straight, eyes ahead of you.

Plank on stability ball core abdominal and lower back exercise.

Step 4
Hold this position for as long as you can, building up to 1 minute.

For more great exercises to improve your strength and fitness, check out:

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

How to Do a Cross-legged Oblique Crunch

Cross-legged oblique crunches are sure to power up your abdominal workout. Make sure you use proper form for this core exercise to avoid injury.

Cross-legged oblique crunch core abdominal and lower back exercise.

Step 1
Assume start position as shown by laying on back and crossing your right ankle over your left knee.

Step 2
Support head with hands, and contract your abs as you lift your head and shoulders off the floor.

Cross-legged oblique crunch core abdominal and lower back exercise.

Step 3
Bring your left elbow towards your right knee.

For more great exercises to improve your strength and fitness, check out:

ABOUT THE AUTHOR:

Lottie Olson is a nationally certified personal trainer with 10 years of experience in fitness and personal training. She graduated from the University of Wisconsin in Oshkosh with a B.S. in Exercise Science and Fitness Management.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.