If you’ve completed a core workout—or 100 of them—over the years, you likely know what crunches are and generally how to do the exercise. But, with all the abs workouts out there touting no-crunches-required results, you can’t help but wonder: Are traditional crunches really worth your time and effort?

Simply put, yes. Crunches do deserve the hype since they are a sure way to build core strength, improve balance, prevent injury, and increase overall athletic performance, says Maricris Lapaix, CPT, a certified personal trainer and coach at Centr. “Your core is the center from where all your muscle groups pull from to work together,” she explains.