We hear the word "core" and so often our train of thought is aimed at apples directly at the muscles that make up our abdominals. Or that yummy, red fruit we call apples, but that's another thought track.

And while, of course, these muscles are very much so members of the "core" team, they are not the only ones that enable us to have a strong (or weak... eek!) center.

Instead, it is important we also remember to train our back, arms and legs when considering core strength. Think of it like this: If your shoulders are weak, you will be more likely to roll them forward, leading to decreased core strength (i.e. stomach pooch) and, inevitably, poor posture. The same goes for wobbly legs (lift something heavy and you'll strain your back) and a less-than-healthy lower back. It doesn't matter how sleek your six-pack is (even though we all envy you!), if its supporting muscles are not strong, its power is significantly decreased. That is why the best full body core workouts, like Pilates, focus on total body strengthening.

The following are six basic Pilates exercises for you to try. Notice that while they are core-focused, they take a full body approach.

•    The Hundred:  Lie on your back with your knees bent and in toward your chest. Inhale, and as you exhale feel your ribcage and belly sink into the floor. Stretch your arms out beside you, and lift up and forward until you can just feel your shoulder blades touching the floor. Your head and neck should remain in a neutral position, as if there were a small tennis ball between your chin and chest bone. Begin pumping your arms straight up and down, keeping hands in a controlled motion just above the mat. Maintain this position, breathing five breaths in and five breaths out for a total of ten breaths; continue until you have completed 10 sets of 10, totaling 100 breaths. If you want even more of a workout, extend legs to your point of control.

•    The Roll-Up: Lie on your back with knees together and bent. Make sure the soles of your feet are planted into the ground. Again, your arms should be at your sides, shoulders away from your ears. Take one inhale and one exhale. Then, inhale and roll up by bringing your chin to chest and rolling forward. You may slide hands along the sides of your legs for support. Exhale and straighten your legs, stretching forward. Continue to pull your navel toward your spine, and begin to roll down, completely reversing the motion.

•    Single Leg Circles: Lie on your back with knees together and bent. Make sure the soles of your feet are planted into the ground. Again, your arms should be at your sides, shoulders away from your ears. Feel your entire spine pressing into the mat as you straighten one leg up toward the ceiling. Begin to circle by moving your leg across your body, and then circle it down, around, and back to the beginning. Do this five times and then reverse directions. Repeat on opposite leg.

•    Rolling Like a Ball: Sit at the front of your mat with knees bent toward your chest and open slightly. Place one hand under each thigh and feel the weight of your thighs in your hands. You want to feel a bit of opposition; this will engage your abdominals. Begin rolling by inhaling, feeling your belly button pull in toward your spine, and then falling backward. Exhale on your way up and you will find you are in your starting position. Continue rocking back and forth about six times.

•    Single Leg Stretch: Lie on your back with knees pulled into chest. Take hold of your left leg with both hands, and extend your other leg toward the ceiling. Inhale and lift your head and neck into the same position you maintained for hundreds. Continuing to inhale, switch the position of your hands over to your right leg. Exhale and switch back to left leg; maintain exhale and switch to right leg. Continue this pattern for three inhale and three exhale sets.

•    Double Leg Stretch: Lie on your back, both knees pulled into your chest. Bring head and neck up, again, into the same position you used to properly execute hundreds. Exhale, and then inhale stretching your body long, arms by your ears and legs toward the ceiling. Exhale and bring everything back into the starting position. Repeat five times.

•    Spine Stretch Forward: Sit up tall with legs extended in from of you, open slightly wider than the width of your hips. Knees may be slightly bent if necessary. Straighten arms out in front of you, keeping them at shoulder height. Bring your chin to your chest and begin to roll down. Exhale as your upper body stretches forward, continue to pull your navel to your spine. Hands should be reaching out and over toes. Reverse the exercise, inhaling up and sitting tall. Repeat four times.

If you don't have the time for a workout, try this: The next time you are sitting in your chair at work (waiting in a traffic jam, walking to pick up lunch, etc.), inhale through your nose and take a deep exhale while pulling your belly button back toward your spine. Don't suck it in! Just engage your core. Do it several times throughout the day and you will notice decreased back pain and a stronger feeling in your center.

You may also want to try these core-focused videos (two of my favorites): Jennifer Kries Pilates Method: Three Dimensional Toning or the Gaiam Pilates Beginning Mat DVD.

After practicing these exercises and breathing techiniques, you will begin to notice a difference in your overall core strength, leaving you feeling longer, leaner and more centered.  

I'm curious: What's your favorite core exercise?                   

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Caroline Shannon has been a journalist for six years, working for several publications, including Ideal Bite, the Pittsburgh Post-Gazette, First30Days, Maniac magazine and The Glass Hammer. She is a certified Pilates instructor and takes a long, hard run just as seriously as she does several Hint ‘O Mint Newman-O’s. She can be reached at www.carolineshannon.com.