CORE CONTROL

MAXIM fitness expert ALEXA TOWERSEY explains why abs are only the beginning when it comes to your core workout...

- ALEXA TOWERSEY

Contrary to popular belief, your abs and your core are not one and the same. Your abs, which you're probably more familiar with, are the superficial ones that give you that coveted six-pack look and are primarily worked by flexing the spine think sit-ups and crunches. However, the CORE includes all of those abdominal muscles in addition to all of the muscles of the pelvic girdle, lower back and glutes. When the entire core works together, it has a corset effect and essentially works to stabilise the spine.

When it comes to the core, it seems there are two primary factions. On one side, there are the functional pundits hell-bent on creating a cult based on transverse abdominus activation, balloon breathing and dedicating entire days to pelvic clocks and glute activation. On the opposing side are the muscle tee wearing hard gainers that are adamant that they don't need direct core work because they do heavy squats and deadlifts. As is often the case, the truth lies somewhere in the middle. Here's what you need to know...

1 The core has two major tasks. It prevents unnecessary movement protecting important internal structures like the spine and it transfers force between the upper and lower body essentially bulletproofing you for your heavy lifts.

2 To train the core in its entirety, you need to include a variety of exercises that address all the key components — flexing the spine, extending the hips, twisting/rotating the torso, and my personal favourite – holding the spine still or what we term “anti” movements.

3 There is an optimal time to train these movements. To prevent injury, it is best to activate the core (including your glutes) BEFORE you even touch a weight.

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