To effectively strengthen the core, you’ll need to do exercises that cause your body to become unstable.

Once you start improving core stability, the benefits translate into both sports performance and daily life. Trainer Jon Hinds, a core training advocate, suggests making sure that every one of your exercises includes some form of stabilization.

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“We don’t use any machines, and we teach people how to use the body to run, jump, crawl, and climb,” says Hinds, founder of Monkey Bar Gymnasium and inventor of the Power Wheel. “If you have very strong core stabilization, the rest of your body is likely stable too.”

Find out how training your core can help you with everything from posture to alleviating low-back pain.