Build a solid CORE

Today we hiked up MT. Vesuvius in Naples, Italy - an active volcanic crater (only active volcano not on an island). In 79 AD, this crater erupted, without notice and destroyed a city named Pompeii. The town's population was wiped out. The city was covered in lava and buried - hidden from society for another thousands of years - until 1748. During this year, Pompeii was rediscovered through excavation.

Thousands of years since it's original construction, stand the foundations and structures of the entire city! So detailed, you can make out which buildings were homes, bakeries, wine bars and even brothels...

Despite an volcanic eruption, erosion and being buried for centuries, these buildings are still standing. Maybe not the roofs or external details but the original structures.

Consider your core as your foundation, as it's the center of gravity. Nearly every movement is possible through our core, yet so many people neglect to train it properly. Everyone's obsessed with crunches, leg lifts and more crunches yet they neglect the opposing side (lower back) and stabilizing exercises.

The following are three exercises you should master before thinking about crunches or leg lifts:

• Pillar: Support your body on just your toes and forearms, drawing in at the abdominals (sucking your belly button to spinal cord), keeping your back straight - butt down with your neck and spine aligned: Your goal should be 90 seconds. To get there, start basic. For instance, start with your knees on the floor or holding for only 20 seconds. It doesnt matter where you start, the important thing is to start and progress from there.
• Side Pillar: Support your body on your right heel and right forearm - do not sink your hips or press your left hand down on your hips. Again, you can start with your hips down and/or for shorter periods of time. Make sure to train both sides!
• Basic Back Extension: Lie flat on your stomach, raise your chest and shoulders off the floor as you extend up - make sure to keep your neck and spine aligned. For this exercise, start with a smaller range of motion and as you become comfortable, move through a longer range and for more a longer period of time.
  

Build yourself to last and not get injured. Don't end up like this guy...