Understanding The Importance Of Core And Abdominal Workouts

Have you ever noticed how a particular exercise termed as an “abs exercise” can sometimes be labeled as a “core exercise” in other contexts? The fitness industry often uses both terms interchangeably, leading to varying interpretations of what each encompasses. Moreover, there’s a significant overlap between the two categories.

Nonetheless, there are essential distinctions between your abs and your core. Simply put, while your core includes your abs, the reverse is not true; your abs are a subset of your core. It’s vital to focus on strengthening your abs, but doing so in isolation without addressing the rest of your core is insufficient.

To clarify the differences between core exercises and abs exercises and to gain actionable advice on fortifying both areas, we spoke with two fitness experts.

What constitutes your core?

Your core covers the area from your hips up to the base of your chest, according to certified personal trainer and functional strength coach Mathew Forzaglia, CPT, CFSC, founder of Forzag Fitness. “We’re referencing your pelvic floor, internal and external obliques, transverse abdominals, rectus abdominals, and spinal erectors,” he clarifies.

Visualize your core as a corset or a weightlifting belt; it also encompasses the quadratus lumborum in your lower back, explains physical therapist and certified strength and conditioning specialist Grayson Wickham, PT, DPT, CSCS, founder of Movement Vault. “Thinking about the core involves considering all the muscles that encircle the abdomen,” he adds.

The core serves as a foundation for support and stability. It shields your organs and spine while enabling you to uphold good posture and regulate pressure within your abdomen. The muscles of your core also engage in flexion, lateral flexion, extension, and rotation of the trunk. In essence, movements such as twisting, bending sideways, arching, and rounding the back are all made possible through the core.

Defining your abs

The term “abs” is commonly used to denote the abdominal muscles, primarily focusing on the rectus abdominis. “These are the ‘six-pack abs’ visible from the front,” explains Forzaglia. Your abs facilitate spine flexion and safeguard the internal organs they cover.

Technically, your abs consist of more than just the rectus abdominis; they also comprise the internal and external obliques, transverse abdominis, and the pyramidalis, a smaller muscle that supposedly tenses the connective tissue running down the center of the rectus abdominis.

As with your core, your abs provide support, stability, mobility, internal pressure control, and protection.

Core versus abs: The distinction

Your abs make up a portion of your core, which additionally includes all other muscles that contribute to your midsection, such as those in your pelvic floor, spinal erectors, and quadratus lumborum. Essentially, the term “core” serves as a broad umbrella that refers to your entire midsection, while “abs” is a specific classification of muscles within that core.

The advantages of a robust core

If you visualize your body as a house, the core functions as its structural framework, notes Forzaglia. “A weak framework can render the entire house susceptible to collapse,” he explains, emphasizing that an unstable core can cause imbalances and compensatory movements that might lead to injuries.

A compromised core can also result in feelings of tightness in other areas of the body, particularly the hips, according to Wickham. “Your body continually seeks stability. Thus, if your core lacks stability, it will likely compensate by drawing stability from the nearest available joint,” he states.

Building core strength not only protects you from inefficient movement patterns, discomfort, and injuries, but it also plays a role in improving your posture, offsetting the effects of prolonged sitting or slouching. Research indicates that a robust core can enhance athletic performance by optimizing power and movement control.

“And we’ve got to remember that everyone’s an athlete,” Wickham insists. “Everyone engages in some form of athletic movement daily, whether it’s bending and twisting to pick up a 10-pound box or lifting a barbell off the ground.”

Top core exercises to incorporate into your routine

Activate your entire midsection in your next strength training session with the following core exercises, as demonstrated by Forzaglia. You can either select a few to include in your workout or perform them consecutively in a core-focused circuit. You’ll need a large exercise ball and at least one set of dumbbells or kettlebells.

1. Bear Crawl

1. Begin on all fours in a tabletop position, with wrists aligned under shoulders and knees positioned beneath hips.
2. Maintain a flat back, keep your neck neutral, and engage your core as you lift your knees slightly off the ground.
3. Step your right hand and left foot forward simultaneously, followed by your left hand and right foot.
4. Continue moving forward by alternating your limbs for the designated number of steps or distance.
5. Then retrace your steps backward using the same alternate arm and leg movement to return to your starting position.
6. Repeat.

2. Stir the Pot

1. Position yourself on your knees in front of a large exercise ball, resting your forearms on top of it.
2. Lift your knees off the ground and shift your weight forward onto the ball, entering an elevated plank position.
3. Keep your torso and hips stable while making circular movements with your arms in a clockwise direction to “stir the pot.”
4. Switch to counter-clockwise circular motions.
5. Alternate directions for the specified number of repetitions.

3. Half-Kneeling Halo

1. Assume a half-kneeling posture with your right foot forward and left foot extended behind you.
2. Hold a kettlebell or dumbbell at chin level with both hands.
3. Draw the weight around your head in a “halo” pattern: Raise it to the outside of your left ear, circle it around the back of your head toward your right ear, and return to chin level in front of your face.
4. Repeat the halo motion, moving in the opposite direction.
5. Continue with this sequence for the set number of repetitions.

4. Farmer’s Carry

1. With a kettlebell or dumbbell in each hand, stand with feet hip-width apart and arms at your sides. Keep your shoulders back, chin up, and core engaged.
2. Gradually walk forward for the designated number of steps or distance, concentrating on keeping your chest elevated and aligning your rib cage over your hips.

Effective abs exercises to integrate into your routine

For a more targeted abs workout, challenge yourself with these four movements demonstrated by Forzaglia. Similar to the core exercises, you can incorporate them into your regimen by…Incorporate these exercises into your workout routine or complete all four as a circuit. For these exercises, you’ll need an abs roller, a pull-up bar, and a heavy weight or a stable structure such as a weightlifting rig or pole.

1. Abs Rollout

1. Begin by kneeling on the ground. Hinge forward at your hips so that your shoulders are directly over your wrists while gripping the handles of the abs roller.
2. With your core engaged and arms extended, lean forward at your knees, allowing the abs roller to roll out in front of you. Move only as far as you can manage while keeping your back flat and neck neutral.
3. Engage your abs to pull the abs roller back to the starting position.
4. Continue for the recommended number of repetitions.

2. Hanging Knee Lift

1. Hold onto an overhead bar with your hands a bit wider than shoulder-width apart, with palms facing away from you.
2. Elevate your feet off the ground, so you’re hanging from the bar.
3. Maintain engagement in your core, ensuring your shoulders stay down and away from your ears, and lift your knees towards your chest.
4. Lower your feet back down without allowing them to touch the floor.
5. Again, pull your knees back up to your chest.
6. Repeat for the designated number of repetitions.

3. Dragonfly

1. Lie on your back, extending your arms straight overhead. Hold onto a heavy weight or the base of a stable structure, like a pole or a weightlifting rig, for support.
2. Keep your lower back in contact with the floor and raise your feet slightly off the ground, keeping your legs straight. (If your lower back starts to arch, lift your legs a bit higher.) This is your starting position.
3. Lift your legs until your knees and ankles are above your hips, then engage your core to raise your hips off the ground.
4. Gradually lower your hips and legs until your feet are just above the ground, or a bit higher.
5. Continue for the advised number of repetitions.

4. Hollow Hold

1. Lie on your back, extending your arms straight overhead.
2. Activate your core and lift your shoulders, arms, legs, and feet off the floor. (The closer your legs and feet are to the ground, the more challenging the exercise becomes.) Ensure your neck is neutral and your legs are straight and together.
3. Maintain the hollow-body position for the specified duration.