The fastest and easiest way to fine tune all the muscles of the body is a matter of starting a functional core training regimen. Very simply the exercise takes less 15 minutes per workout. Since, the work-out does not involve equipment, all movements can be performed anywhere.

Grab a towel or an exercise mat and try these core exercises that are designed to increase core strength while decreasing the risk of injury to lower extremities.

The Supine Knee Flex

With the legs straightened, lie on your back. As you bring the left thigh toward the chest, flex the left knee and hip. Remember to keep the lower part of the back planted on the floor for a maximized burn. Hold the position for 30-seconds and then repeat with the other leg.

Balance

As the human body matures, the pull of gravity starts to grow weary on the body causing difficulty with balance. The propensity of accidents and falls are increased. The key to preventing the incidence of injury begins with balance training. Try the exercise below.

Standing with your feet shoulder width apart, hold your hands parallel to the floor with the palms facing up. Contract the abdominals as you lift one leg off the floor. Hold the position for 20-45 seconds and then repeat the exercise with the other leg.

The Mermaid

This core fitness exercise works wonder in toning the waistline and strengthening the hips, shoulders, and arms. Sit with the left leg extended to your side with the right foot tucked toward the groin. Extend the left right arm out to the side at shoulder length while placing the right hand on the floor next to the buttocks.

Inhale while using the abdominals to lift the left hip from the floor in the direction of the ceiling. Sweep the left arm toward the ceiling. Repeat five repetitions then switch sides and repeat the exercise.