The core muscles work to stabilize the spinal column as we participate in our daily activities. If there is weakness in the abdominal muscles, it puts strain and pressure on the spine and may lead to back pain. As we age, the back muscles naturally weaken, making it even more important to maintain and improve our abdominal strength. There are a few exercises you can do two to three times weekly to help improve abdominal strength and consequently improve balance, flexibility and range of motion.

Abdominal exercises are difficult to perform at first, because daily activities alone do not often keep them at their optimal strength. Beginning with the pelvic thrust is a great start because it is extremely effective at isolating the lower abdominals and also because it is the foundation for many key lower abdominal exercises.

To perform pelvic thrusts, lie on your back and bend your knees. Next, hold in your stomach and tilt your hips backwards towards the floor, thrusting your lower back into the floor. As you tilt your hips back, you can also try to suck in your stomach, visualizing pushing your belly button towards the floor. Your lower abdominals will get stronger if you perform this exercise a minimum of two to three times per week, starting with one set and working your way up to three sets of 15 to 20 repetitions.

After you've mastered the pelvic thrust and are aware of the feeling of good pelvic control, move up to the basic abdominal crunch. This exercise can be performed on a mat, or on soft carpet at home. Place your hands across your chest and concentrate on raising your chest and shoulders up to a 30-degree angle. Squeeze your abdominals at the top of the movement and then return to the starting position. Perform 10 to 15 repetitions, starting with one set and working your way up to three.

The final exercise is called bicycle kickouts. Stay on the floor with your knees at a 90-degree angle.

Contract your abdominal muscles and press your lower back into the ground. Raise your legs up while keeping your lower back pressed down into the ground. Move your legs as if you are riding a bicycle. Remember to keep your stomach contracted and your lower back pressed firmly against the ground while you perform this exercise. If you feel your lower back lift up off of the floor, stop and readjust your position. You should feel your stomach area, not your neck or lower back.

Start with one set of eight to 15 kickouts per leg and work your way up to three sets.

When performing these exercises, it is important to pay attention to how you feel with each exercise and adjust accordingly. If you feel exercises becoming easier, start by adding a few more repetitions. Once you get to the upper range for repetitions, you can add another set.

Performing these exercises on a regular basis will tone your tummy muscles and help reduce lower back pain and increase your mobility.

Shaun Karp is a certified personal trainer. See www.karpfitness.com.