Benefits of a Strong Core

Alleviates Back Pain:
Research shows that people with weak core muscles have an increased risk of back ache and injury, since they lack adequate spine support. Core-strengthening exercises and core-engaging workouts, like yoga and Pilates, can help reduce discomfort, improve mobility and improve support for the spine in people with both acute and chronic pain.
Improves Posture:
Core-strengthening exercises work all of the muscles of the torso from top to bottom and front to back, helping you stand tall with your limbs in alignment. By improving posture you decrease your risk of disc herniation and vertebrae degeneration. Another benefit to better posture? Better breathing. That same balance that helps you stand up straight also opens your airway, making inhalations and exhalations easier.
Better Athletic Performance:
You’d be hard-pressed to find a sport that doesn’t rely on core strength for performance. For example, core exercises can keep runners’ legs and arms from tiring quickly. Rowers engage their cores as they paddle; a stronger core allows them to pull harder and faster. Baseball pitchers get the power for their curveballs as much from their cores as they do their arms—maybe more. Your core is the link between your upper and lower body, it is what allows a golfer to swing the club to strike his ball, or a tennis player to serve and optimize her racquet speed. It’s critical to sports performance.
Improved Balance:
Poor balance is a complicated condition, but lower body weakness, vestibular dysfunction and neurological deficits are often contributing factors. Studies have shown that dynamic balance improves as core strength increases. Safer Everyday Movement: Daily tasks—such as maintaining balance on an icy sidewalk, carrying groceries, hoisting children and walking up a steep flight of stairs—are easier and less likely to result in an injury when you core is strong. Not only do you have better control of your muscles, but you can more easily find your center if you’re caught off-balance. In addition, being able to rely on a strong core will make it less likely that you’ll overtax other muscles.
Flat stomach tip:
You can't out exercise a bad diet! Abs are really defined by what you eat. Eating clean will help you get the abs you want.
Try this workout a few days a week.