I found this 15-Minute Core Workout video on Greatist.com and it is very similar to the type of exercises we are used to doing at CrossFit Riviera. Maintaining that hollow position is tough and I always need to go for the easier version to ensure I am doing the exercises correctly so focus on form instead of trying to progress too quickly!
The benefits of a strong core are:
Reduced Back Pain
Your abdominals act as an anchor for muscles of the mid and lower back. If your abs are weak, it forces the back muscles to work harder to support your middle. Abdominal strength improves the endurance of the muscles of your back so you fatigue less easily and are less vulnerable to strain or injury.
When your abdominal muscles are weak, you may naturally tend to slouch because you don’t have the musculature to support proper alignment. Strong abdominals support good posture by helping prop up your spine so it feels more natural to stand tall with your arms and legs in alignment.
Build Functional Strength
Simple actions, such as bending down to pick up a dropped object or tying your shoes, can be a chore if you have a weak middle. Twisting, lifting and even getting up and down out of a chair requires the strength of your core.
Improved Sports Performance
All sports use the middle of your body for stabilization and action. You twist to catch a ball, gently rotate your torso when swimming, stabilize your center while running and bend when using a hockey stick or golf club.
Balance isn’t just about standing on one leg and walking a tightrope. Balance comes into play every day — whether you’re walking on an uneven surface, riding on a bumpy road or catching yourself when taking a misstep off a curb.
For more information please see: https://www.livestrong.com/article/406046-benefits-of-abdominal-strength-endurance/