There are many, many exercises for the core. Here is one.
From plank position, seperate the feet so that they are two to three and a half times your hip wdth apart. Slightly tilt the pelvis posteriorly so as to feel some transversus abdominis engagement. Your hands are between shoulder and neck height (palms on the floor) and they are next to each other.
Now, from here the pelvis must be stabilaized so that is square to the floor. The hips must not rotate left or right during this exercise.
The the hand will lift now and the torso will rotate. If the right hand lifts, the torso will rotate to the right in an attempt to get the right hand vertically above the left hand, which is still on the floor. Slowly return the right hand back to the starting position. Switch hands. Remember, the pelvis must be stabilized so that it is square to the floor (no left or right rotation) throughout the duration of this exercise.
In doing this exercise, the hip musculature and the tranversus abdom. and the rectus abdom. stabilize the pelvis. The internal and external obliques, along with the lats, rhomboids, rear delts and sundry shoulder stabilizers come into play to effect the rotation.
To progress, do this exercise with dumbells in your hands.
Harold E. Rose, Jr.
Ab-Sutra Health and Fitness Coaches
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