Harvard.edu - Many of us would like to firm up our waistlines, a goal that seems more frustrating and elusive the older we get. Harvard.edu -我们中的许多人要坚定我们的腰围，这个目标似乎更令人沮丧和老年人难以得到。 Working on strengthening a variety of trunk muscles, collectively known as “the core,” can help tone up abdominal muscles and much more, according to the October 2008 issue of Harvard Women’s Health Watch .关于加强工作的各种躯干肌肉，统称为“核心” ，可以帮助调了腹部肌肉及更多，根据2008年10月哈佛大学的问题妇女的健康观察。

The core muscles - the muscles in the abdomen, lower back, and pelvis - lie roughly between the rib cage and the hips.核心肌肉-肌肉的腹部，腰部和骨盆-谎言之间的大致肋骨和臀部。 The strength and coordination of these muscles is important not only for sports and fitness routines but also for daily life - for example, reaching up to a shelf, lifting a child, or sponging a spot off the floor.的力量和协调这些肌肉是重要的不仅是体育和健身套路，而且对日常生活中-例如，达到架子，起重一个孩子，或海绵位置从地板上。

Experts conclude from studies that well-coordinated core muscle use stabilizes the spine and helps create a firm base of support for virtually all movement.专家得出结论，研究，协调良好的核心肌肉使用稳定脊柱，并帮助建立一个坚实的基础，支持几乎所有的运动。 Exercises that strengthen abdominal and other core muscles should be part of an overall fitness plan that includes regular, moderate-intensity aerobic exercise.演习，以加强腹部和其他核心肌肉应是全面健身计划，包括定期的中等强度的有氧运动。 Guidelines also encourage us to get 20 to 30 minutes of strength training two to three times a week, and that might be a good time to fit in a few exercises designed to work the core.准则还鼓励我们获得20到30分钟的力量训练两到三倍一个星期，这可能是一个好时机，适合于少数几个演习旨在工作的核心。

Harvard Women’s Health Watch notes that in order to be safe and effective, core-strengthening exercises require proper alignment and progression from one type of exercise to another, adjusted to your body and fitness level. 哈佛大学妇女保健观察指出，为了安全和有效的，核心加强演习需要适当的调整和发展的一种类型的运动到另一国，调整到你的身体和健康水平。 Anyone wishing to try core-strengthening exercises should work at a comfortable pace and avoid doing anything that causes pain.凡希望尝试的核心工作应加强工作，舒适的速度和避免做任何导致疼痛。