[MikeD]

Depends on what you mean by Core Body. Abdominals are not a major part of the core body routine. One of the reasons your instructed to not hold your breath during lifts or returns is to prevent you from using your ABS extensively and cheat the interior and anterior spinal support structure. You do BRACE with the Abs, which is pretty much pulling the navel in, engaging the transverse abdominus. A simple rule of thumb is to EXHALE WHEN YOU EXERT. Which ever part of a routine or sequence is most difficult for you is the exhale portion of the breathing cycle. Some may exhale as they rise into a crunch while others may on the return. Both are perfectly fine and may change as you become stronger.

Core training, for the most part, isnt about weights. Core Body works tend to be those that engage much of the torso at the same time rather than isolation type lifting such as curls. However, by taking your curls and seated lifts off the bench and onto a medium or large swiss ball you do engage the core stabilizing groups. Swiss ball programs do a great job of engaging much of the deep torso muscles in co-ordinated movement.

Dynamic Stability is one of the new catch phrases. The Old "tried and true" exercises such as the LUNGE are part of the concept. When you perform the different variations of the LUNGE 100% correctly, you are not just targeting the legs. With proper neutral spine positioning and correct performance your also engaging the Previus mentioned TA, multifidus (deep lumbar muscle) and gluteus medius (small pelvic muscle). Speed and repetition will not compensate for improper posture/mechanics. You will simply fail to engage these stabilizers or at a much reduced level. There are 29 smaller muscles involved with core stabilization. Engaging these in large groups, involving routines that have limb movement is ideal. A strong core can be defined by the ability of the core muscles to work in an efficient and co-ordinated fashion to maintain correct alignment of the spine and pelvis while the limbs are moving.


Swiss Ball
Lunge and its variations
Yoga
Pilates: Balanced Body

That is where you will find your biggest bang for the time invested. Pilates and Yoga will provide the proper form and technique along with established specific exercises. There is also a combination of the two called Yogalates that is very intense at the intermediate and advanced levels. My Personal Favorite is Pilates: Balanced Body. With devoted time and effort you would be amazed at the results that can be achieved in a short period of time.