To improve balance and co-ordination, include core exercises into your workout. The muscles of the torso provide strength and stability to help you perform other dynamic moves. Incorporating core exercises means strong abs, lean muscles and better posture.
Core exercises will work the muscles of the torso. These include: the rectus abdominals, the transverse abdominals, the internal and external obliques and the erector spinae.
It is important to target all of these areas equally to prevent muscles imbalances and injury. Another major benefit of this type of training is improving functional fitness - this aids us in everyday activities. When performed properly, core exercises can be easy to execute and very effective.
These muscles undergo much stress and need to be conditioned regularly. The stronger these muscles are, the more stability they can provide resulting in less bodily injury.
This workout uses little or no equipment and can be done anywhere at anytime. Some move to consider are the basic crunch on exercise ball (rectus), the reverse crunch (lower rectus), the crossover crunch (obliques) and the plank (transverse). You may already have a variety of moves in your current program. Try and remember to mix up your moves to target the abs and back in different ways.
You can do these movements 2-4 times and week on alternate days.
Breathing is very important when executing these moves: inhale at rest and exhale while doing the work. End your session with stretches for the abs and back.