So what’s the difference between your abs and core?
A lot of the time the terms core and abs are used interchangeably, however there is a ‘core’ difference. Your core is made up of all the muscles in the trunk of your body including:
Transverse abdominis
Internal obliques
External obliques
Rectus abdominis
Multifidus
Erector Spinae
Diaphragm
Pelvic floor muscles (yes these too!)
Whereas your abs are 4 specific muscles that make up part of your core and can be found between your ribs and pelvis on the front of your body. The 4 muscles which make up your abs are your:
Transverse abdominis
Internal obliques
External obliques
Rectus abdominis (or commonly known as our six pack)
What is the importance of strengthening them?
As your core contains all the muscles in the trunk of your body, it’s main job (and a very important one too), is to work together to help stabilise, support and protect the spine as well as helping to:
✅ Protect your vital organs
✅ Enhance your balance
✅ Perfect your posture
✅ Boost your power
Your abs on the other hand perform specific functions like helping your bend, rotate and twist.
So how should I train them?
Training and strengthening your core and abs is essential for a healthy, fit and well functioning body. However because of the differences of their roles, how you should train them is also very different.
Strengthening your core
As your core’s main role is to support, protect and stabilise the spine it is most effectively strengthened when trained isometrically, (so maintaining one position and resisting movement. A good way to think of this is when you perform big compound lifts like your deadlift, squat or bent over row, you’re having to engage and work your core by tensing it to maintain a good position.
Strengthening and defining your abs
On the other hand your abs need to be trained differently as their main function is different to your overall core. Your abs therefore work best when you train them eccentrically and concentrically, so shortening and lengthening of the muscles rather than maintaining one movement. Squats and deadlifts, while they have been shown to be incredible at strengthening your core, have little to no impact on strengthening or defining your abs.
While on the hand exercises like crunches or sit-ups are essential for strengthening your rectus abdominis (six pack) as you're working and training that muscle directly to get better as what it’s naturally designed to do, (flexion or bending the spine).
The bottom line
As we can see both your core and your abs carry out a specific role in your body. While you might get away with just training your core through compound lifts, strengthening your abs is essential as it enables you to move better through certain movements. To maximise your results and for an optimum healthy, fit and functioning body aim to incorporate both types of training into your program.
To help ensure that you unleash your full potential, Krissy has just released her new 100 Reps Abs Challenge to be enjoyed as either a finisher or starter to your main EvolveYou program. So, if you were looking for some inspiration to train your abs then this is definitely it!
Join now to become a stronger, fitter and healthier version of you!
Alice Fontecilla is a qualified personal trainer and sports massage therapist with over 7 years of experience in the world of health and fitness. She also holds a Gestalt counselling certificate as she believes true health stems from a harmonious mind, body and soul.
FAQs
Training and strengthening your core and abs is essential for a healthy, fit and well functioning body. However because of the differences of their roles, how you should train them is also very different.
Will I have abs if I don't train them? ›
We don't think so! Remember, abs are a muscle and like every other muscle if you want them to grow, you need to train them directly. It is also crucial to building a strong core and not only about the aesthetics.
Are abs not necessary? ›
“While a strong core is important for stability and functional movement, visible abdominal muscles should not be the sole measure of fitness. In fact, for some individuals, a pursuit of six-pack abs may indicate an unhealthy relationship with food or an overly restrictive diet.
Can I skip an abs workout? ›
Sure, ab workouts can lead to weight loss and definition, but they're also essential for every part of your body to work better. If you have strong legs, arms, or chest, and weak abs, you're asking for an injury. So working your core should be on your list of daily to-dos.
Is ab day necessary? ›
“You can exercise abs daily, but I personally don't recommend it,” he says. In his opinion, abdominals are essentially just like any other muscles, so to make them bigger and stronger he recommends targeting them about twice a week.
Are abs worth it? ›
An obsession with perfect abs is not a productive or healthy behavior. Whether you have visible abs is determined by a variety of factors, such as your body fat percentage, genetics, age, and any excess skin. While some people may have visible abs and have limited, if any, health concerns, others may not.
Is it worth it to train abs? ›
Ab workouts that make your core stronger create more stability overall. And you'll see that benefit outside the yoga studio, too. We balance all the time — for example, when you're climbing stairs — so stronger abs will work for you all day, not just during your workouts.
Is abs absolutely necessary? ›
It is rare for anti-lock brakes to fail. The ABS system is not critical for the primary function of braking, because the car will stop without the ABS engaging. However, without anti-lock brakes, a car will not have the traction control most drivers expect today.
Am I healthy without abs? ›
Exercise for health
Of course, maintaining a good level of body fat and muscle has many benefits for our health as we age – including lowering risk of certain diseases and preventing frailty. But you don't actually need six-pack abs to be healthy and fit.
Is a 10 minute ab workout enough? ›
Yes, 10 minutes is enough for an ab workout, especially if you're doing it more than once per week, and the exercises in the workout routine are challenging. The abdominal muscles are smaller than some of the other muscle groups in the human body, so you don't need to spend hours working them.
Many competitive bodybuilders will tell you they rarely do dedicated abdominal exercises, because their midsection muscles already work overtime during all variations of heavy multijoint exercises like squats, deadlifts, bent-over rows, and overhead presses.
Is it better to do abs or cardio first? ›
But if you could go either way or are trying to develop the most efficient routine possible, Holland says pre-cardio ab work is the way to go. "If you wait until after your workout, you will be fatigued with less energy to perform your ab moves," he tells POPSUGAR.
Do planks build abs? ›
Both crunches and planks are helpful exercises to strengthen your abs. Crunches will give you more ab endurance, and when paired with proper nutrition, may help you build a six pack. Conversely, planks will improve your body's foundation, using a wide variety of muscles to strengthen you from shoulders to glutes.
Does training abs make a difference? ›
Having Strong, Muscular Abs is Not Enough
In order to have defined abs or a six pack, you need to get rid of subcutaneous fat from your abdominal area. Bottom Line: Exercising your abs will help them become strong and muscular. However, you won't be able to see them if they're covered by subcutaneous fat.
What body fat percentage to see abs? ›
10 to 14 percent
This range of body fat is still lean, which means your abs will be visible. But it's also considered healthier and easier to obtain than the 5 to 9 percent range.
Can you get good abs without training them? ›
How does someone go about getting abs without exercising? Truth is, it's actually the same way you go achieve abs with exercising. You must lose your body fat and get down to a low enough body fat percentage, often times around 10-12% for males and 8% for females.
Can you get abs from not working out? ›
A six-pack might still be within your reach. But avoiding formal workouts doesn't mean you can sit around all day, nor can you let your guard down in the kitchen. To gain six-pack abs without working out will take even more dietary focus and a physically active lifestyle.
How to tell if abs are forming? ›
It is the easiest and most effortless way to notice your progress on the journey to a washboard stomach. If your pants are fitting more loosely or if you have to tighten your belt, then you are losing fat around your stomach. You can see defined lines on the sides of your abdominal area (Oblique Muscles).
Will you lose your abs if you stop training them? ›
A common misconception is that fat will replace muscle if you stop exercising. "It's absolutely not true," says Petty. "Fat cells and muscle cells are different structures and are not interchangeable.
