Abs vs Core Training: what’s the difference?

Hey Friend,

I often hear ab work and core work being used interchangeably- when in fact they are different!

How are they different:

• Abdominal exercises PROMOTE spinal movement such as flexion, side bending and rotation. This will include the superficial abdominals like the iconic 6 pack to promote crunches/spine flexion. And obliques for side bending and rotation.

• Core exercises RESIST spinal movement in all directions. Anti flexion, anti extension, anti side bend and anti rotation. These exercises will train the superficial abdominals (rectus abdominus), the obliques AND the deeper stabilizers of the spine and pelvis (paraspinals, transverse abdominus and pelvic floor muscles).

AND they are also BOTH necessary for a healthy spine.

That being said, which one is better? That depends on the state of your spine.

For example- if you are dealing with any acute back pain, nerve pain, disc bulges/herniations, post-partum or have diastasis recti:

Core training is a great place to START

• Your spine may not be READY to start moving due to pain from underlying spinal conditions. Or you're unable to manage pressure in the abdomen which leads to Diastasis Recti (separation of the abs that is common in both men and women) and hernias

• These Anti movement exercises are safer when dealing with pain and spinal conditions, as it promotes STABILIZATION for the spine and pelvis, and down regulates the nervous system by increasing its sense of security

• Anti movement means Isometric contraction of the spinal muscles and is great way to teach the body how recruit more muscle fibers, increase muscle awareness and activation. Brain training requires slow to no movement to give the brain time to actually FEEL what it is trying to do

But with all things- too much of one thing is not good. At some point the spine HAS to move. That's where abdominal training comes in.

What are the benefits of abdominal training:

• Improving spinal movements leads to improved cellular health of tissues, joints and muscles surrounding the spine

• Improving spinal movement leads to improved rib mobility and increased rib expansion, diaphragmatic function for more oxygen and better pressure management/pelvic floor function

• Increasing strength of spine means more resiliency to the spine and bulletproofing against injury to the spine

• Increased functional movement leads to more bending in all the directions to make living and moving around easy breezy

• Regular movement of the spine reduces stiffness and common aches in the upper and lower back

A few things to note:

• Core training is a great place to start. It is more neck & spine condition friendly. It is isometric (no movement of abdominals or obliques) and resists any and all movement of the torso. A quality shake happens here during what I call the "the good fight". This can be any plank work, 'ab' work on your back that keeps you head down and low back to the floor, and any upper and lower body strength if you stay strict and resist spine movement.

• Ab training does include crunches which can be aggravating to the neck. When done properly, ab crunches or chest lifts can help increase neck strength. Just be sure to take breaks when neck gets tired. There are many other options of quality ab training beyond crunches and sit ups that places little to no pressure on the neck.

• Ab training include concentric and eccentric exercises (the shortening and lengthening of the abdominals and obliques). The shakes here after often paired with a GOOD BURN of the muscles that are in motion! So any Pilates rolling, teasers, spine twists, side sit ups, and spine articulations with bridge, and dynamic planks.

• A quality program should include BOTH! And in Functional Flow Pilates, ALL classes with teach you how to move the spine AND Resist movement of the spine.

• Knowing the difference between ab and core training will help you have a better understanding what you are trying to achieve when working out!

Here are few example videos!

1. 1 0 minute Video of Abs & Core training, which is part of the 7 Day FFP Reset! Great place to start and learn some basic training.

2. 30 minutes Video that I offered in my previous Revive & Thrive Program! Great for those that want to progress their spine mobility and control. Not for those with underlying spinal conditions.

See if you can tell which moves are for your core, and which are for your abs! ENJOY!!

That's all for now! Until next time my friends!

XX- Christa Ordonez, your PT and Pilates Bestie