Your Core...it is not just your ABS!!!

Did you know our core is defined as the lumbo-pelvic-hip complex, thoracic and cervical spine (http://en.wikipedia.org/wiki/Main_Page - for def. of each) and is the center of gravity for the body and the beginning point of movement! I mean, the lumbo-pelvic-hip complex has 29 muscles in it! WOW! To make this even more insightful, the core is made up of two systems: stabilization system and movement system. The stabilization system does just that; it stabilizes the body for maximal efficiently when the movement system is performing. An analogue is a house built with no foundation...the foundation must be developed first to provide stability for the structure. If there is not stable ground, there is no efficient, stable home.
The stabilizing muscles, unfortunately, have been forgotten in many of our lives because we have focused on our movement system. We have our movement system in strength, power, neuromuscular control and muscular endurance. So, what could be the negative effect of this...remember above, the house with no foundation? What will happen is we will develop muscle imbalances, compensation, inefficient movement and possible injury. WE DON'T WANT THAT!!! So how do we fix this? Performing exercises which will strengthen this system silly!
If you are looking to flatten that belly for a summer vacation, a wedding, a bachelorette party, a pool party, your birthday...I could go on forever! This is the perfect time for this blog! Here are a few exercises that will help develop that core!
Side note: The stabilization muscles respond BEST to time under tension (maintain contractions for 6-20 secs)

1. Marching: Lie on your back, knees bent, feet flat, toes pointed straight ahead, arms by side. Draw navel in, lift one foot off the ground only as high as can be controlled, MAINTAIN DRAW-IN NAVEL MANEUVER -CONTRACTING ABS, gluteals, hamstrings, hold for 2 secs, SLOWLY lower and repeat on opposite side. you tube ex. http://www.youtube.com/watch?v=MMKvTjtBGPM
2. Two-Leg Floor Bridge: Lie on your back, knees bent, feet flat on the floor, toes shoulder-width apart and pointed straight ahead. Place arms to the side palms down. Draw in navel and activate gluteals. Lift pelvis off the floor until the knees, hips, and shoulders are in line - hold for 2 secs, slowly lower pelvis to the floor. Repeat. (do not come too high off the floor this will cause hyperextension of back) you tube ex. http://www.youtube.com/watch?v=qK_R5HKQ7XE&feature=related
3. Floor Prone Cobra: Lie on your stomach, arms to the side, palms facing towards the ground. Draw navel in, activate gluteals, pinch shoulder blades together, then lift chest off the floor, hold for 2 secs. SLOWLY return body to ground, keeping chin tucked. Repeat. (do not come too high off the floor this will cause hyperextension of back) - you tube ex. http://www.youtube.com/watch?v=l03mhJ9jL_Q&feature=related
4. Prone ISO-ABS (Plank): lie on your stomach, feet together, forearms on the ground, draw abs in, activate gluteals, lift entire body off ground until it forms a STRAIGHT line from head to toe, resting on forearms and toes, hold for two seconds, then slowly return body to ground, keeping chin tucked and back flat. Repeat. You can also challenge yourself by holding this position for one minute straight or do 30 seconds and gradually make your way to one minute! you can also perform this in a standard push-up position, push-up position with knees on floor or hands on a bench and feet on floor) you tube ex. http://www.youtube.com/watch?v=BzrZNJZb7TM

You can perform 2 sets of 15 reps - each rep should be at a slow tempo holding position for 2 secs. If you would like to see additional core exercises, please let me know!
Now, get down and give me 2 sets of 15 reps for each!!!!! 
Source:
NASM Essentials of Personal Fitness Training