Build Abs and other core muscles

Holland & Barrett Herbal Supplements

The core, or trunk, of your body is your center of gravity. Strong core muscles - abdominal, back and pelvis - provide support to your spine for everything from walking, lifting and standing to sitting. Weak core muscles may lead to poor posture, lower back pain and injury.

You can strengthen your core muscles, including your abs, by doing core exercises at home on a cushioned floor surface or at the gym on a mat. Perform each of the following core exercises five times. Gradually advance to 10 to 15 repetitions as you get stronger. Master the basic exercises before attempting the advanced ones.

• Before you start to exercise your body's core, locate your deepest abdominal muscle - the transversus abdominis - by coughing once. The muscle you feel contracting is your transversus abdominis.

• Focus on keeping this muscle contracted while doing each of these exercises, and the rest of your core muscles get a workout, too. Once you know how to contract your abdominal muscles, begin the core muscle exercises.

• With each exercise, breathe freely and deeply and avoid holding your breath. Coordinate your breathing with the activation of your transversus abdominis to get the maximum benefit.