The promise of toned abs and a flat tummy is good enough reason to motivate many of us to spend time at the gym. However, working out pays off in many other, perhaps more valuable, ways than getting a six-pack. When you focus on just your abs, you neglect all the other valuable muscles in your core.

Your core muscles are a powerful bunch of muscles that cover your entire trunk, connecting your hips, spine, neck and shoulders. They essentially support every movement you make.

Strengthening these powerhouse muscles can help you avoid pain. A strong core is a major factor in staying injury-free – particularly in the hips and knees. Having a sturdy core also improves your posture. Not only does proper positioning prevent pain-inducing micro-movements, it also helps build and project confidence. Simply put, good posture looks good on you.

A strong core will also boost your overall athleticism and give you a leg up, not just in sports but also in all your physical movements. Your body will function and move better whether you are rotating, throwing, punching or reaching. Building a strong center will improve your stability, balance and agility overall.

Here are three exercises that will seriously work your core:

1) DEADLIFT

Stand with feet hip-width apart, a heavy dumbbell in front of each foot. Hinge forward at the waist, keeping spine flat and neck neutral, to lower your torso until you can pick up weights. Push through heels and brace core to stand as you life weights. Lower back down for 1 rep. Do three or four sets of 9 to 12 reps. Incorporate this into strength workouts twice a week.

2) FARMER CARRY

Hold a heavy dumbbell in each hand and stand with shoulders back. Keeping core tight and posture tall, take 10 steps forward; turn around, take 10 steps back, and lower weights. That’s 1 rep. Do three or four sets of 4 reps. Incorporate this into strength workouts twice a week.

3) BIRD DOG

In tabletop position, raise right arm forward as you raise left leg back until both are parallel to the floor. Return to start and repeat with left arm and right leg. Engage your core through motion to stabilize yourself and to avoid falling to one side. Do three or four sets of 10 to 15 reps. Do this move everyday.