Prop 2: Medicine BallA Medicine ball is roughly the size of a volleyball. It is much smaller and heavier than the Swiss ball. Medicine balls are normally sold as 8lb, 10lb and 12 lb balls. They are used effectively in core training to increase explosive power for sports such as basketball and boxing.

Prop 3: Pilates MatThe mat can be used extensively for flexibility and core strength. A variety of exercises can be performed lying on your back, side or front. Some of the exercises can done seated on all fours. The mat exercises target the deep abdominal and spine muscles in order to provide core strength.

A second mat exercise for you core involves lying flat your back with your hands at your sides. Now, point your legs up to the ceiling so that your body forms a 90 degree angle. Keeping both ankles together, move your legs in a circular motion while keeping your trunk stable. Try this motion for 10 seconds and then reverse it in the other direction.

I often use my bands as a warm up to stretch before performing other core exercises. Stretching is fundamental to proper fitness regardless of your training method. Use the bands to increase your flexibility before performing exercises on the mat or Swiss ball.

You can use them to intensify simple exercises like pushups. For example, instead of doing basic military push ups with your hands flat on the floor; use dumbbells as your hand support. After one rep, lift one side of your body extending the dumbbell up to the ceiling while trying to balance yourself. Come down to do another rep. Then come up on the other side. Another tremendous way to use dumbbells is to complement it with a Swiss ball. Instead of doing a flat bench dumbbell press, use the Swiss ball. This will create instability which will activate the hidden core muscles.

Have fun while jumping rope. This exercise calls for your creative side. Be sure to change tempos, move from side to side and change legs. The more you change your routine, the better your core muscles will react to development.

Try this one to get yourself started. Lie down over the bosu so that it is on your belly. Begin the superman movement. That is, lift one arm and the opposite leg. Then reverse. For example, as you lay down, lift your left arm and right leg and try to stabilize. This is a great way to strengthen your lower back and add core stability.

Now put these 7 props in to practice. Concentrate on a new prop every week for 7 weeks. Master the basics of core training on these props and you will see the results you desire.