Core-strengthening is part of the basic exercise program athletes follow every day. The exact exercises vary depending on the sport. Usually, the exercises aim to strengthen muscles of the stomach, hip, and low back. Specific exercises may include sit-ups, pelvic tilts, squats, lunges, leg presses, and strength training with free weights.

For athletes, the exercise program takes 30 to 45 minutes four to five times a week before the sport season begins. During the regular sport season, the core-strengthening program is only done two to three times each week.

Talk to a physical therapist or sports trainer about exercises you can do to strengthen muscles in your core.