6 Core moves and Stretches

When you hear the word core, what comes to mind? Abs? Lower back? Obliques?
If you thought one or more of these answers, you're partially right. Basically, your core comprises all the muscles that are responsible for moving and stabilizing the trunk or spine. Simply, your core is your body without arms and legs. If there's any weakness in any muscle of this system, your core is compromised.

I hear all the time about people who have strong abs, but a bad back. One of the reasons is because they do 5 million crunches a day and neglect the other muscles of the core like the lower back muscles, transverse abdominis, or obliques.
Tight upper body muscles like the lats or pecs, which would give you rounded shoulders (the caveman posture), do not help either. They would pull on the spine, forcing it to be out of alignment, or its natural curve.
What ends up suffering for most people is their lower back. Think about it. How many people you know wake up in the morning and say they're suffering from ab pain? If they do, it’s more likely from stomach issues. Many people wake up, or go throughout the day with back pain - that annoying feeling like you have two pit bulls gnawing on your lower back muscles. Or it may be triggered from simple tasks like driving, or carrying a baby. I've been there.
Strengthening all the muscles of your core, while stretching the tight muscles, is the most effective way of preventing or alleviating back issues.
The muscles of the core that surround and stabilize the spine are mostly made of slow twitch muscle fibers. In laymen’s terms that means they fire more slowly than fast twitch fibers and can go for a long time before they fatigue. (Hence the 5 million crunches.)
However, a plethora of repetitions are not necessary. Your core is at work all day long when you breathe or move. But don’t fool yourself and think that breathing and moving will get you a six-pack or a healthy back.
I would suggest 15-20 repetitions for various core exercises, with the proper amount of resistance that’ll bring you to fatigue.

I've come up with some general but effective exercises that can strengthen your core, along with a few stretches for common tight areas.