10 Key Benefits of Strengthening Your Core (Because It's So Much More Than Your Abs)

Picture this: You’re seconds away from holding a plank for one full minute (and shattering your PR). As the clock winds down, you start to question whether the benefits of core strength are really worth all of this hard work. In short, the answer is yes.

Core strength can elevate your workouts, even ones that might not seem particularly core-focused. Training this area of your body helps you power through cardio classes, pick up speed during tempo runs, and stabilize your body on the Peloton Bike. What’s more, core strength exercises translate to movements in your everyday life. Want to lift heavy objects without straining your back or make it through daily tasks with more agility? Working your core is key.

Below, we explain how the benefits of a strong core impact your fitness routine and extend to your daily life.

Why Is Core Strength Important?

Think about your body for a second: Your core consists of your midsection (more on the specific core muscles later), from which stem your arms and legs. Your core also wraps around your spinal vertebrae. 

Put simply, core strength is important because your core supports the rest of your body—physically making it possible for your limbs to move without your body collapsing. Without a strong core, your spine wouldn’t have the support needed to keep you upright. And core stability is crucial for maintaining your balance during tricky yoga poses and single-leg deadlifts. Every time you wobble, your core strength kicks in to keep you on your feet. 

Your core also acts as a giant shock absorber for impact, protecting your joints during your long run and your HIIT sessions. Ever heard a Peloton instructor remind you to “brace your core” or pretend you’re about to get socked in the stomach? That’s your core strength activating to protect your delicate internal organs and joints from damage.

Finally, your core is, well, a core part of your physical performance. Whether you want to be able to lift your growing-too-fast Bernese Mountain Dog puppy forever or you have a serious pull-up goal to crush this year, your core is instrumental in assisting your working muscles. Your legs, arms, shoulders, and glutes all derive major support and strength from your core—and a strong core means bigger gains.

What Are Core Muscles?

Your core consists of several muscle groups—including your back muscles, abdominal muscles, diaphragm, pelvic muscles, and hip muscles—that sit around your midsection. Keep reading to learn more about each muscle group and its function.

Abdominal Muscles

You might think of your abs as a single unit, but your abdominals are actually made up of four main muscles. There’s your internal and external obliques, which run along the sides of your torso and help you rotate your body; your rectus abdominis, which are muscles in the center of your body that allow you to bend forward and straighten; and your transverse abdominis, your deepest abdominal muscle that wraps around your torso and stabilizes your spine.

Back Muscles

Back muscles are a crucial component of a strong core. Take your erector spinae, for example. This group of muscles—which includes your iliocostalis, longissimus, and spinalis muscles—sits on either side of your spine and allows you to arch your back and supports lateral movement. As you might guess, your back muscles also offer stability to other parts of your core. Your quadratus lumborum, a deep muscle in your lower back, stabilizes your pelvis and spine during movements.

Diaphragm

Your diaphragm is a dome-shaped muscle in your chest that expands and contracts as you breathe, creating pressure around other core muscles and resulting in increased spinal stability when you move.

Pelvic Muscles

Your pelvic floor forms the base of your core, and strengthening your muscles in this area aids basic body functions (yes, bladder control and bowel movement included).

Hip Muscles

Hip muscles, which attach your legs to your midsection through a series of muscular bands, allow you to move, sit, stand, run, and pedal. They include your hip flexors, a muscle group at the front of your hips that you use to lift your legs; hip extensors, muscles that help you propel forward when you jump or climb; adductors, muscles in your inner thighs that pull your legs toward the center of your body; and abductors, muscles in your outer thighs that pull your legs apart.

The Benefits of a Strong Core

The benefits of a strong core come into play before, during, and after your workouts—regardless of how you exercise or where you are in your fitness journey. Training your midsection can improve your workout form, stabilize your body, boost your athletic performance, increase everyday agility, and prevent injury (among numerous other benefits). Below, we dive deeper into the reasons you should make core work part of your fitness routine.

Supports Proper Form

Without sufficient core strength, it can be extremely challenging to maintain proper form during certain exercises. And if you overcompensate for core weakness by placing too much weight or pressure on other body parts, such as your spine, you increase your risk for injury. So in order to make sure your workouts feel good (and stay safe), allot some time for core strengthening exercises in your fitness schedule.

Boosts Muscular Efficiency and Control

Aside from protecting you from injuries, proper form helps you perform movements with more efficiency and control. “Having a strong core definitely helps with cycling, especially when you come out of the saddle,” says Peloton instructor Emma Lovewell. “If you have a strong core, your pedal strokes and movement will be smoother, using less energy than someone with a less strong core who might be moving around a lot and wasting energy.”

Improves Balance and Stability

Think about it: Your core is the link between your upper body and lower body. So it makes sense that training your core muscles can improve your overall balance and stability as you do a wide variety of movements, from holding a yoga pose to running on the Peloton Tread. After all, balance comes into play when you're standing still and on the move. In a review published in Journal of Sports Sciences in 2022, researchers found that core training (including bodyweight exercises) increases dynamic balance stability, which is your ability to maintain stability while in motion, in both athletes and non-athletes.

Boosts Performance

Building your core strength can give your workouts a serious boost (and, in some cases, get you closer to setting new PRs). A study published in Behavioral Sciences in 2023 suggests that core training can have a sizable effect on athletes’ general performance, including their core endurance and balance. Of course, doing one set of sit-ups isn’t going to automatically skyrocket your output during your next ride, but over time, consistent core work can improve your athletic performance.

Increases Agility in Everyday Life

“Having a strong core may also improve your ability to do day-to-day movements,” adds Emma. Researchers have found that it's particularly effective for improving agility, which comes in handy when you row, deadlift, sprint, or practice yoga. Plus, your core muscles will also support you as you do things like haul grocery bags, carry children, and work in your garden.

Prevents Injury

The added stability that comes with a strong core helps prevent injury in several different ways. A strong, stable core improves your balance, so you’re less likely to twist an ankle stumbling off a curb while running. 

Another way having a strong core prevents injuries has to do with that all-too-familiar training term: overcompensation. If you have a weak core, your other muscles have to work extra hard to compensate, which puts you at risk for injury and muscle imbalances. In particular, since your core supports your lower back, core strength is essential in protecting your body during heavier lifts when you’re tempted to arch your back to complete that last rep (this is especially prevalent in lower-body moves, like deadlifts). Core strength prevents these imbalances and compensations from ever occurring. 

Improves Breath Control

Remember the last time you hit a full-out sprint for your best Noah Lyles impersonation? When you finished, you might have been tempted to bend over with your hands on your knees while catching your breath—only to hear a Peloton instructor in your head reminding you to place your hands on your head during your recovery. That’s because staying upright maximizes your airflow, so your heart rate can return to normal and you can recover as quickly as possible. Remember what makes it easier for you to stay upright? That’s right—strong core muscles. And if you want to improve your running endurance overall, research suggests that adding certain types of core conditioning to your workouts could get you one step closer to that half-marathon finish line.

Reduces Back Pain

If you deal with low back pain, the answer may be right in front of you—seriously. A major benefit of core strength is that it eases some types of pain, especially in your back. “Your core is not just the front of your body, but it also includes your lower back,” notes Emma. “When you strengthen your whole core, it greatly helps with injury prevention. Your core muscles work together to support your spine, so having strong abdominal muscles takes the pressure off of your back.”

Improves Posture

Ever felt yourself slouching over at your desk near the end of the workday, or consciously tilting your head back to compensate for staring down at your phone? Poor posture comes for all of us, and prioritizing a strong core is the best way to get out of a slump, so to speak. Remember, your core muscles (specifically, your erector spinae) support your spinal column, allowing it to extend and flex pain-free while also delivering the foundation you need to sit up straight. 

Enhances Mobility for Everyday Functions

From getting out of bed to doing the laundry and more, having a strong core just makes your life easier—even beyond working out. Since your core is the foundation of your muscular system, keeping it strong and mobile means every single movement runs smoothly and without pain. 

Core Strength Exercises to Add to Your Workout Routine

Now that you know the benefits of core strength, you’re ready to start adding core exercises to your workout routine—but where to start? Whether you want to add a short core circuit to the end of your run or build a full core workout routine, these are the moves Peloton instructors recommend for a strong core. Click into each move for a full, step-by-step breakdown of how to do it.

Of these core-strengthening exercises, Emma loves bird dog and bicycle crunches the best (and if you’ve ever taken one of her core workouts, this probably comes as no big surprise). “Bird dogs are great because they are safe for almost all people, and they really focus on your stability in your deep core muscles, as well as your hips, pelvis, spine, and shoulders,” Emma says. “Bicycle crunches are great because you get the spinal rotation bringing your opposite elbow to knee. It’s always good to move your body in all planes, and you can really feel the burn.”

The Takeaway

The stronger and more stable your core is, the less likely you are to injure yourself due to poor form. As an added bonus, a well-trained core can lead to faster PRs and boosted agility levels. 

Aim to do core work several times a week to start feeling overall improvement in your fitness levels and workout form. If you don't have time to weave in core moves, incorporate sequences that work all of your core muscle groups in your warm-up or cooldown routine.