When you think about training for your core vs abs, the common image that comes to mind is probably the idea of getting down on the floor and pushing through a series of sit-ups, striving to complete as many reps as possible. Often, you’ll find a workout partner to anchor your feet, or you might resort to the classic strategy of wedging your feet beneath the edge of your bed for stability. But here’s a question worth pondering: Does this conventional exercise truly capture the complexities of the movements and functions that your ‘core’ encompasses?
People often use the terms “core training” and “ab training” to talk about exercises that help our middle part become stronger. But it’s not quite right to believe that working on your core is the same as working on your abs. In this article, I’ll tell you how these two kinds of training are different.
Let’s take an anatomy lesson
The abdominal region, more commonly referred to as the abs, comprises a collection of three tiers of muscles. The foremost layer, situated at the front, accommodates the rectus abdominis (recognized as the muscle group forming the 6-pack) and the external obliques. Beneath the external obliques, you find the internal obliques occupying the second layer. Ultimately, the third layer contains a highly significant muscle grouping referred to as the transverse abdominis. The alignment of fibers and functions for each cluster are detailed below:
- Rectus abdominis – characterized by vertically aligned fibers connecting from the lower front ribs to the anterior part of your pelvis. These fibers function to flex the trunk.
- External oblique – constituted by diagonally positioned fibers originating from the lateral aspect of the ribs, descending towards the pelvis and the central line of the body. Their role is to facilitate trunk rotation and lateral bending.
- Internal oblique – composed of diagonally oriented fibers, contrasting the arrangement of the external oblique. These fibers ascend from the lateral part of the pelvis towards the midline of the body. They aid in trunk rotation and lateral bending.
- Transverse abdominis – characterized by horizontally oriented fibers that resemble and perform like a corset encircling the midsection. This muscle group imparts stability to the entire region.
The concept of working your abs involves training these four specific muscle groups. However, the core concept is a touch distinct if you think about abs vs core training. Core training pertains to the all-around stability encompassing your midsection. Certainly, the four abdominal muscles form a part of the core, primarily contributing to stability from the front and sides. Yet, numerous other muscles play a role.
The upper boundary involves the diaphragm, often overlooked yet tremendously significant in core strength. On the posterior side, a few muscles contribute, with the multifidus being the most vital. And lastly, a cluster of muscles collectively known as the “pelvic floor” offers stability to the lower region.
Importance of your core
Maintaining core stability holds immense significance for your daily activities and maintaining control. Think of the core as the foundation from which all movements originate. Picture yourself pushing a hefty 200lb box across the floor.
This is a demanding task, but when you have a solid footing, it’s certainly manageable. However, the challenge becomes exponentially greater if the box is on regular ground while you’re standing on ice. Without a sturdy base to operate from, you’re unable to harness your full strength. Whether you’re executing a bicep curl or a squat, optimal performance hinges on a well-supported trunk/core.
The training difference between core and abs
Approaching the training of each muscle group requires a distinct strategy. When it comes to working on your core, the focus should be on exercises that emphasize maintaining a stable core region. While it’s important for your core to be engaged during all your strength exercises, it’s equally crucial to challenge it directly. Activities like planks, bird-dog, dead bugs, and the pallof and press provide effective options. Alternatively, you might choose to concentrate on specific weaker muscle groups within the core to enhance overall coordination (often, the multifidus tends to lag behind).
On the other hand, abdominal training involves a lot more movement. The primary concern shifts from the collective function of the core muscles in creating stability to isolating individual muscle roles, often for the purpose of enhancing visual appearance. It’s essential to focus only on the rectus abdominis and external obliques, as the deeper layers remain hidden beneath the surface.
To make your abdominal training effective, it’s crucial to ensure that your movements align with the direction of the muscle fibers you’re targeting. For instance, the vertical alignment of the rectus abdominis muscle fibers makes exercises like crunches and sit-ups ideal for isolating these fibers. However, training the obliques requires more finesse due to their diagonal orientation. Simple side bending or twisting motions might not optimally activate these fibers.
Know the best core vs abs training for the best results
Distinguishing between core and abs yields critical insights if you always thought that abs and core are the same thing. Training strategies diverge. Core demands stability-focused exercises like planks and dead bugs. Abs, however, thrive on movement-focused routines such as crunches and side bends. Each requires precise alignment with muscle fibers for optimal results. Explore the unique training needs of your core and abs for a holistic fitness journey.