Last week’s article focused on the importance of including core conditioning exercises into your routine for greater stability and mobility. To recap, a few of the more significant benefits include injury prevention, greater overall performance gains and a tighter, firmer midsection. As promised, here are five sample exercises and progressions you can use throughout your current program that will help you gain a core even the Man of Steel will envy.

London Bridge may be falling, but you’re sure to build an indestructible rear with this exercise.

Begin lying face up with the upper body relaxed and the palms facing the sky. Bring the heels within three inches of your butt and keep the feet and knees hip-width apart. Draw the belly button in toward the spine (this maneuver is an excellent method for increasing intra-abdominal pressure for optimal spinal stability) and, beginning with the pelvis, slowly peel the body away from the ground. Rise until you make a straight line from knees to shoulders and hold for 30-45 seconds. Relax the body and repeat. If you have trouble keeping your knees in place, put a soft, medium-sized ball in between them and squeeze gently. Try to hold the position for longer periods of time with each subsequent repetition. Once you have conquered this exercise, increase the challenge by slowly extending each leg one at a time without compromising form.

Another great warm-up exercise, the plank also helps improve stability in the shoulder joint.

Start in a push-up position with hands directly underneath the shoulders, feet hip-width apart and abs, butt and legs taut and the head back. Hold this position for 30 seconds and release. Repeat as desired. As with the bridge, seek to lengthen the amount of time holding this position with each rep. To enhance this exercise, simply hold the same position while bringing the right arm up to gently tap the left shoulder. Return to start and repeat with the other arm. Only perform this movement pattern if you are capable of keeping the body steady.

This can be a difficult exercise to master. The side bridge targets the internal and external obliques, which are responsible for side bends and torso rotation.

Lie on one side of the body with the knees bent at 45 degrees and the elbow directly beneath the shoulder. Gently engage the butt and abdominal muscles, stack the hips atop one another and slowly lift them from the ground until you create a straight line from the armpit to the knees. More advanced exercisers can begin this exercise with the legs extended and the lower body supported by the feet. Hold this position for 20-30 seconds. For a greater challenge, “thread the needle” by slowly rotating the torso forward and then slide the non-weight bearing arm through the space beneath the armpit and behind the body. Return to start position and repeat.

Heel drops is another great exercise to emphasize spinal stability while introducing gentle movements. Lie on the back and bring the knees directly above the hips and bend the knee to 90 degrees. Activate the deep abdominal tissues and focus on maintaining constant contact between the lower back and the floor. Slowly drop the right heel toward the ground (the knee joint remains at 90 degrees) and return to the start position. Now drop the left heel toward the ground and repeat. If you are unable to keep the back pressed to the ground during the entire movement, lower the leg only to the point where the back wants to arch. Perform 15-20 repetitions on each side and rest. For greater challenge (advanced exercisers only!), lie atop a BOSU Balance Trainer.

Now that the body is warm and stable, you can introduce external resistance and greater movement for an exercise that engages the whole body.

The woodchop can be performed using a cable pulley machine or resistance tubing. Place the resistance high enough so the handle of the tube or cable is above the right shoulder. Stand with feet hip-width apart, grab the handle, tuck in the abs and bring the straight arms across the body down toward the opposite hip. The abdominal muscles should be doing most of the work here while the leg and arms provide support. Perform several reps and switch sides. For greater intensity, lift one leg off the ground.

Core conditioning is an excellent way to improve overall strength, stability and mobility while tightening up the midsection. Make sure to start slow, pay close attention to what’s happening with your body, and discontinue immediately if you feel any pain or discomfort. Happy training!

Have a health and fitness question? E-mail Ryan at editor@uptownpub.com and the answer may be featured in an upcoming issue.