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Core exercises strengthen your core muscles, including abs, back and pelvis. Strong core muscles make it easier to do most physical activities. You can do core exercises on a carpeted floor or mat. Breathe freely and deeply during each exercise. Focus on tightening your deepest abdominal muscle, the transversus abdominis, during each exercise. This is the muscle you feel contracting when you cough. Repeat core exercises five times. Gradually build up to 10 to 15 repetitions as your strength improves.

The muscles in your abdomen, lower back and pelvis help protect your back and connect upper and lower body movements. Core strength is a crucial element of a well-rounded fitness training program.

Core exercises help train your muscles to support the spine and enable you to use your upper and lower body muscles more effectively. Any exercise that uses the trunk of your body without support, including abdominal crunches counts as a core exercise. You can also try various core exercises with a fitness ball.

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Stretching is a form of physical exercise in which a specific skeletal muscle or muscle group is intentionally stretched out, often by abduction from the torso, in order to improve the muscle's felt flexibility and reaffirm comfortable muscle tone. The result is a feeling of improved muscle control, elasticity and range of motion.

In its most basic form, stretching is a natural and instinctive activity; it is performed by humans and many animals. Stretching often occurs instinctively after waking from sleep, after long periods of inactivity, or after exiting confined spaces and areas.

Most aerobic and strength training activities cause your muscles to contract and flex. For balance in your fitness training program, it's important to stretch those muscles, too. Stretching improves the range of motion of your joints and promotes better posture. Regular stretching can even help relieve stress.

Before you stretch, warm up by walking or doing a favorite exercise at low intensity for five to ten minutes. Better yet, stretch after you exercise, when your muscles are warm and receptive to stretching. Ideally, you'll stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week after warming up to maintain flexibility.

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Muscular fitness is another important component of a fitness training program. Strength training at least twice a week can help you increase bone strength and muscular fitness. It can also help you sustain muscle mass during a weight-loss program.

Weight training is a type of strength training that uses weights for resistance. Weight training challenges your muscles by providing a stress to the muscle that causes it to adapt and get stronger, similar to the way aerobic conditioning strengthens your heart. Weight training can be performed with free weights, such as barbells and dumbbells, or by using weight machines.

Most fitness centers offer various resistance machines, free weights and other tools for strength training. However, you don't need to invest in a gym membership or expensive equipment to reap the benefits of strength training. Hand-held weights or homemade weights, such as plastic soft drink bottles filled with water or sand, may work just as well. Resistance bands are another inexpensive option. Your own body weight counts, too. Try push-ups, abdominal crunches and leg squats.