The center of power...

The muscles deep within your abs, back, attaching to the pelvis and spine are considered core muscles. Our core consists of so many muscles (about 30) that aid in everyday life activities. The area in our torso where these muscles are, is where our stability comes from and where our movements begin. Whether you are lifting up a box, running, or weight training, these muscles help keep you balanced.

I have outlined below what some of the major muscles do:

Internal / External Obliques: These muscles rotate your torso and work with the transversus abdominis to support (aka stability) to your center during movement.

Rectus Abdominis: This muscle is "six-pack" stuff guys...when contracted, rectus abdominis form the six-pack. (By the way we are all anatomically built to have six-packs, some of us just hide it with a layer of fat--I know some of us also like cakes more too... *cough*) While it helps stabilize your core, its main function is to flex or curl the trunk.

Transversus Abdominis: This deepest of the abdominal muscles wraps laterally around your center, acting like an internal weight belt. This has been thought of as the "money maker" in terms of core stability.

Hip Flexors (Psoas Major/Iliacus): These muscles lift the thigh toward the abdomen and limit excess motion of the hip joint.

Erector Spinae: This collection of three muscles straightens the back and, along with the multifidus, a short muscle, supports the spine.

So, now that we know where they are and what they do, what are the benefits of core strengthening?
Top of my list is the fact that they give you a better ability to function each day. If you knew your "physical" day would get easier wouldn't you want that? Learning about functional strength and exercises that can translate into daily life activities would make for interesting new workouts that challenge you in different ways. There is also the reduction of injuries and improved performance in sports.
There are a lot of things you can do to start working your core, like taking a pilates or yoga class. There is a lot of equipment out there promoting torso strengthening as well. My personal favorite is the stability ball.

Start with this super routine -Three sets of 12 reps.
*note: if you need to start with 1 set of 12 reps till you get stronger thats ok. Theres no shame where we start... we all have our own beginnings.*

Squats With a Stability Ball
Place ball between your back and a wall; squat until your knees are bent 90 degrees. Watch your knees never pass your toes.

Push-Ups With Ball
Rest your knees, shins, or toes on a ball and commence the push up.

Lunges
Do them either regular or rest your back leg on a ball and just bend and straighten front knee. Really neat for balance. You can also place chair in exchange for ball if the stability ball is too challenging.

Plank
Elbows under shoulders, abs tight, rest on toes, hold as long as possible.

Triceps Dips
Rest your palms, fingers forward, on a table or chair, your heels on the ground, and bend your elbows until they're bent 90 degrees. If you find you are not strong enough to complete 1 of these, practice reverse dips guys.

Sit-Ups on the Ball
Pretty straight forward. Feet flat on the floor, neck relaxed, abs should be the primary muscles working.

Back Extensions
Rest your torso on the ball and put toes on floor. Hands behind your neck, lean forward, then straighten your back.

Oblique Twists on Ball
Lift up and twist your right shoulder toward your left knee, then lower; repeat on other side.

Butt Lift
Lie on the ball with the head, neck and shoulders supported, knees bent and body in a table-top position. Lower the hips towards the floor without rolling on the ball. Squeeze the glutes to raise hips until body is in a straight line like a bridge. Make this more challenging and hold weights on the hips for added intensity and make sure you press through the heels and not the toes. "Think bridge pose in yoga".

Ball Twist
Start with a push up position and ball on your feet, turning your ankles so that you are hugging the ball. Hold body in a straight line with abs in, hips straight and hands directly under shoulders. Slowly rotate the ball to the right while trying to keep your shoulders level, then to the left. You can try and twist to create a "number 8".

These exercises will hopefully get you out of a boring routine. Remember that our bodies like variety when it comes to workouts. Remember to stop at any sign of pain or discomfort especially if you have any injuries or illnesses or other conditions. You can do this after cardio and your regular strength routine.

Tough guys out there - don't be shy using these stability balls, they are challenging and yield results.