1. Ninja-Like Moves
Core exercises and instability exercises can help you become more agile. A study published by the journal of Kinesiology found that men who did core exercises performed better on the hexagon agility test than those who did traditional body movements.
2. Stand Tall
Core training can help you stand up straight. A study in Isokinetics and Exercise Science found men who did three hour-long Pilates sessions a week for eight weeks saw significant improvement on postural stability test.
3. Achieve New Personal Records
A strong core gives you a solid platform from which you can lift more weight. Begin each of your heavy strength workouts with 10 minutes dedicated to core-training in order to increase the amount you lift.
4. No More Back Pain
Canadian research suggests that a core-training program can prevent and control lower-back pain. Try side planks, bird dogs and curlups to start strengthening your core without sacrificing your back.
5. Balance Booster
A strong core helps keep your torso in a more stable position and can help you avoid injury. Your movements will become more efficient and you’ll perform better in sports or just doing chores around the house. Test of balance: Stand on one leg with you arms extended in front of you. If you last 60 seconds, you’ve passed.
6. Control Inflammation
Scientists review eight studies and found that core-intensive training could reduce inflammation markers by as much as 25 percent. This is close to the result you’d see from medicines that reduce levels of fats in the blood (statins). Core training may very well enhance recovery, well-being and general health.