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If you’re like most people, when you hear the word core, you probably think of six-pack abs. But your core is so much more than that — it’s the powerhouse that stabilizes, supports and moves you through life.

Despite its central role in your body’s physical function, the core is often misunderstood and poorly targeted in workouts. Many people focus on achieving a sculpted appearance while neglecting other critical aspects such as mobility and stability. A truly healthy core is about function — not just form — supporting your body in accomplishing both daily tasks and athletic feats.

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Your core is an interconnected group of muscles that includes all your abs — not just your rectus abdominis, the long vertical muscle that can appear as a visible six-pack in people with low body fat. And because your core wraps around the entire midsection of your body, it also includes your side waist, pelvic floor and lower back muscles as well as your diaphragm, yourprimary respiratory musclethat runs from your rib cage to your lumbar spine. Together, these muscles form a fundamental support system, enabling nearly every move you make and every breath you take.

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Power transmission:Whether you’re throwing a football, swinging a golf club or sprinting, your core allows for the efficient expression of power through your limbs. Without a stable core, this power transfer is less effective, putting more stress on your joints, which can lead to compensation and overuse injuries, especially for athletes. In my experience, this is a common cause for tennis elbow.

Crunches have a long-standing history as the gold standard of ab exercises. But, unlike crunches, which isolate your rectus abdominis, planks activate your entire core, from your deep stabilizing muscles to your obliques and lower back.

Important note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.

1. Start on your hands and knees with your wrists aligned under your shoulders.Gaze slightly ahead of your hands to keep your neck in a neutral position.

2. Step your feet back one at a time, straightening your legs to create a diagonal line from your head to your hips and down to your heels.

3. Engage your core by exhaling and moving your ribs back and down toward your waist. Avoid letting your hips sag or back arch.

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4. Hold this position for 20 to 30 seconds to start, maintaining a deep, even breathing pattern. Rest for 10 to 15 seconds in between reps and repeat two to three times. Gradually increase the duration of holds as your strength improves.

If a traditional straight-arm plank is too taxing on your wrists or shoulders, modify with a forearm plank by putting your forearms down with your elbows aligned under your shoulders. Likewise, if having your legs straight is too difficult, drop down to your knees.

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One of my favorite side plank dynamic progressions is adding a reach-and-rotate movement, which covers the bases of stability, mobility and strength. To perform this, from a side plank, reach your top arm under your body as if threading a needle, then rotate it back upward toward the ceiling.

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But building a healthy core does not mean spending hours in the gym. You can build a stronger, more resilient core with a few minutes of targeted exercises a few times a week.

By practicing a mix of static holds, dynamic exercises and rotational movements, such as those mentioned above, over time, you will notice improvements not just in your core strength, but in how you move, perform and feel in everyday life.

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