CORE, BLIMEY
Eleven moves to sculpt killer abs
There’s no getting around it: for most of you (as you’ve told us time and time again), the desire for a flat, toned stomach is real, and many exercisers crank up their core workouts – cue sit-ups galore – in a bid to achieve the fit-body Shangri-la. But that plan, sigh, isn’t a sound one. ‘The core isn’t one muscle; it’s a relationship between a number of muscles that cover your entire trunk, connecting your hips, spine, neck and shoulders,’ says performance coach Brett Klika. ‘The rectus abdominis, or “six-pack” muscles, are only part of that.’ It means many of those super-targeted ab exercises leave much of your core out of the picture – and neglecting the bigger picture can in fact slow your progress. It pays to look beyond the aesthetic when boosting core strength, as it’s crucial to the everyday health and mobility of your body. ‘Some of the strongest people in the world don’t have six-packs, but they can lift a lot or perform tremendous feats of athleticism,’ says Klika. Here’s why honing a rock-hard core goes way beyond Insta-worthy abs…
NO MORE PAIN
A strong core is a major factor in staying free from injury – particularly in the hips and knees, says Michelle Arent, director of training and conditioning at Rutgers Center for Health and Human Performance in the US. Research shows that women with good core engagement are better able to control how their knees move while performing strength exercises such as singleleg squats and lunges, which may protect against tears in your knee ligaments. The core also helps to stabilise the pelvis and femurs, says Arent, noting that the glutes (yes, they’re also part of this powerhouse pack of muscles) play a big role in fighting pain. Basically, your core is the foundation for all ache-free movement.
BETTER POSTURE
Your core muscles wrap around and support your spine, making it easier to maintain posture. For one thing, proper positioning prevents ouch-inducing micromovements between joints, explains Dr Stuart Mcgill, professor emeritus of kinesiology at the University of Waterloo in Canada and author of Back Mechanic. Plus, it just looks better. ‘Poor posture tucks in the glutes, giving the impression you have no bum, and slumped shoulders push the neck forward, creating a belly even if you don’t have one,’ says Klika. On the flip side, good posture makes you appear confident and in good health. All the wins.
PEAK ATHLETICISM
Building core power gives you a leg-up in sports because your stability, balance and agility start at your centre. Think of your body as a chain in which your middle connects your arms and legs, says Klika. If your core muscles work together while you move, there won’t be any ‘leaks’ in the translation of power from the lower to the upper body. That allows you to rotate when throwing, punching or reaching, to control your spine during a tennis serve and to absorb force during decelerations like falls, dives and catches, says Arent.