Weights and the Author: Understanding the Difference Between an Ab Workout and a Core Workout
I recently found myself faced with quite the riddle: what’s the difference between an ab workout and a core workout? If I’d been asked that by a bridge-dwelling troll a few months ago, I’d have resigned myself to a watery end. After all, I only recently learned that while abs are part of your core, your core is so much more than just abs.
As someone who goes to the gym for health reasons rather than aesthetic ones, I was more concerned about my bone density and brain health than my muscle definition. So, I wouldn’t have minded if the difference was mostly cosmetic. But it turns out that not only are core muscles key to a healthy back and crucial for preventing falls as we age, but many of the ab-led workouts I’d been doing previously actually did little to strengthen this crucial muscle group.
As a result, I changed my routine ― and I’ve noticed less back pain, better form in other moves like squats, and even improved posture since. But wait ― what’s the difference between abs vs core?
Your core is a set of muscles that includes the transverse abdominis and rectus abdominis, oblique, erector spinae, multifidus, diaphragm, quadratus lumborum, hip flexors, and pelvic floor muscles. It involves groups of muscles we don’t usually think much about when flicking through workout videos, including those that support your spine and hips. Only one of those muscle groups ― the rectus abdominis ― forms the “six-pack” people might try to achieve through sit-ups and crunches.
But according to The Mayo Clinic, while many of us may strive for visible abs, broader core exercises that “train the muscles in your core to work in harmony” are often neglected. This is a shame because true core workouts are key to every other exercise we want to try, and the stability a strong core gives us makes day-to-day life easier too.
So, how do we achieve a stronger core? The good news is that any exercise that involves “the use of your stomach muscles and back muscles in a coordinated way” counts as a core exercise, according to The Mayo Clinic. That’s why your class instructor is constantly reminding you to “engage your core” when squatting, lifting, and even running.
Personally, I started doing compound exercises ― those that work multiple muscles at once, rather than isolating a couple ― to target as many core muscles as I can in one go. Hollow holds, planks, L-sits, pull- and push-ups, and bird dog exercises are all well-known core workouts that include far more muscles than we realize. I still love these exercises, but I also discovered the benefits of lifting weights with my core engaged. This is necessary for overhead marches, renegade rows, and kettlebell swings (my personal favorite and the move that I feel has strengthened me the most).
Since incorporating more full-body core movements into my routine, I’ve not only spent more time on the area (a kettlebell swing can be part of a leg day routine, while sit-ups are usually core-specific moves), but I’ve also added more weight and therefore resistance to the action too. After all, our stomachs don’t have a way of lifting a dumbbell; we have to recruit other parts of our body for that.
So, what other exercises work our core rather than just our abs? According to physical therapist Carina O’Neill, speaking to Harvard’s site, planks and bridges are the best for day-to-day core stability. But it doesn’t have to be that intense. NHS Fife recommends moves like cat-cow yoga patterns and kneeling planks to keep our trunk steady.
Of course, ab-focused sit-ups and crunches have their place too, but if we’re hoping to get the best benefits from a strong core, it might be time to expand our understanding of the area to include more parts of our body.
In conclusion, the difference between an ab workout and a core workout may seem subtle, but it can have a significant impact on our overall health and fitness. By incorporating compound exercises and full-body movements into our routines, we can target our core muscles more effectively and reap the benefits of a strong and stable core. So, next time you hit the
