Your body's central powerhouse lies in your core and all the muscles that comprise it. Your core is more than just your abs, and while many of us strive for that elusive six-pack, if you neglect the other muscles making up this region you are setting yourself up for injury. Your core includes your abdominals, obliques, lower back, and pelvic region. If you strengthen only one part you will be left unbalanced and more prone to strains, sprains, or tears.

For athletes and fitness enthusiasts alike, your core is vital to not only look your best, but to complete your routines and sports to the best of your ability. Your core is responsible for holding you in the correct form when performing exercises, keeping your posture upright when running, and every other activity you undertake. By toning and building these muscles you will make yourself more efficient, and improve your overall fitness. It is important to focus on each muscle and to do each exercise correctly. You may not be able to complete them all perfectly at first, because many of the smaller muscles are weaker and unused to being stressed, but be diligent and eventually you will have a stronger center. Start by doing one set of each exercise and then gradually work your way up to three sets three times a week with at least one day of rest between them.

* Bicycle crunch: Lying on the floor, back flat and raise both legs to 90 degree angles. Alternately bring your right elbow to your left knee, return to the starting position and then bring your left elbow to your right knee. Continue until you've done a total of 30 (15 on each side).
* Bridge: Lie on the ground with your back and feet planted on the ground. Your knees will be bent toward the ceiling; while keeping your shoulder blades pressed down, raise your butt upward until your lower back and upper thighs are at a 45 degree angle on the floor. Squeeze your butt to hold yourself there for 3 seconds then return to the ground and repeat 10-15 times.
* Back Raises: Lie face-down with your stomach on the ground, legs straight behind your. Interlace your hands and rest them behind your back. In one motion, raise your upper body and legs off the ground so that your arms reach back toward your legs and only your pelvis is fixed on the floor. Gently return to the ground and repeat 10-15 times.
* Plank: Resting on your forearms and toes, keep your body straight and parallel to the floor. Contract your abs, pulling them inward and be sure to keep your back flat. Hold this position for 30 seconds, rest, and that is one set. When you've mastered that, try holding the position while doing a set of 10 leg lifts for each leg.