Tightening The Core

The ab vacuum exercise is very valuable in tightening up the core and helping you create your own 'internal weight belt' to stabilize your lower back when doing heavy lifts like squat or deadlift. Here is a basic progression:

Hold 10 seconds each rep, 4-6 reps per set, 3-4 sets 30 second rest
1. Lying on your back
2. Hands and knees
3. Seated
4. Standing

As you improve, add 5 seconds to each rep until you can hold for 30 seconds, then move on to the next position starting again at 10 seconds.