A 12-Minute Core Routine That Will Make All Your Workouts More Effective

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in New York City, tells SELF. The stronger your core, the more power can be shared, and the better you can perform movements.. A strong core will transfer the power your upper body generates from pushing up off the ground into your hips. As a result, your lower body will be in ideal positioning—i.e. strong and elevated, instead of sagging towards the floor. That means less energy leak and a more efficient exercise.

Your core also plays a vital role in protecting your spine from injury, since your core surrounds your spine “like a corset,” says Jamison. The stronger your core muscles, the more protection your spine has, both when performing movements at the gym and everyday tasks. Moreover, a strong core simply helps you move about day-to-day life with efficiency and ease, whether you’re power walking to work, hauling groceries to your fifth-floor walk-up, or lifting a squirming toddler.

You can think of anti-movement exercises as your “baseline core moves,” says Jamison. They are a great choice for beginners since they come with a lower risk of injury than dynamic movements, says Jamison.

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