Abs And Core
What’s the difference between abs and core?
Most people when they think about the core or core training tend to think of loads of sit ups and crunches in order to get a six pack. While this can be a factor, it’s definitely not the be all and end all and really only scratches the surface.
“The core” refers to a collection or group of muscles which all work together to provide strength and stability to the trunk of the body. These muscles include the layer of abs on the front (rectus abdominis – RA) as well as the layer underneath that, the transverse abdominis (TA), the muscles on the sides of the waist – the obliques – a bunch of muscles in the back including erector spinae, as well as glute muscles and inner thigh muscles. These all need to be targeted in order to attain a strong core.
The abs themselves are only one of these muscles, specifically the rectus abdominis. While it does make for a pretty good looking six pack, strong abs does not always mean a strong core. Also, because RA is limited in the movements that it is responsible for, only having strength in RA but none of the other core muscles, means you won’t be as functionally strong or effective in the rest of your movements.
Why should you train your abs and core?
- Abs look pretty good naked
- A strong core helps you to have good balance, from standing upright or walking, to doing one-arm handstands without falling over
- Neuromuscular control of the core allows you to do more complicated dynamic and static movements because you have more control over what the muscles in your body are doing, without having to think about it or teach the body each new trick from scratch
- Having a tight core allows force to be transferred better through a movement because the core muscles assist in getting the work done. It doesn’t help if you try to do a muscle up while your core is flopping about because while the upper body does so much work, the lower body is just bringing you down again by being all floppy and succumbing to gravity. Not cool
- It is more important to have a strong core than only strong abs, because RA is only responsible for flexion of the spine (forward bending) but does not allow for movements in other directions. We need strength in all the muscles combined in order to produce effective movements in all directions
How to get six pack abs
- It’s no exaggeration when they say abs are made in the kitchen. Abs come from about 75% eating right, and 25% focused training. Clean eating will help you to lean out and burn fat, which will result in your abs becoming more visible from beneath the insulation layer of fat. The more fat you can burn off, the more visible your abs will become.
- Exercising your abs will make sure that when that fat is removed, there are nice chunky, block-like abs underneath, waiting to be shown off to the world.
- High intensity ab workouts allow for you to burn calories and fat in the long run, while also building the muscles of the core as well. The more weight you add to your ab workouts, the stronger they will become.
- It is important to make sure that when you are training your abs, that you are not dominating with the other muscles, such as the hip flexors, as this will mean poorer ab results. If you want strong abs, make sure you are feeling your abs!

Abs And Core #1 Workout Routine
Time: 30 Minutes
Location: Anywhere
- 20 Crunches
- 20 Oblique Crunches
- 20 Leg Raises
- 20s V-Sit
- 20 Flutter Kicks
- 20s 6″ Holds
- 20 Seated Straight Leg Raises

Abs And Core #2 Workout Routine
Time: 30 Minutes
Location: Anywhere
- 15 Diagonal Bicycle Crunches
- 15 Double Out & In
- 20 V-Sit Alternating Leg Raises
- 20 Up-Up Down-Downs
- 20 Spiderman Push-Ups
- 20 Jack-Knives
- 20 Sit-Ups
- 20 Leg Raises

Abs And Core #3 Workout Routine
Time: 30 Minutes
Location: Anywhere
- 20 Long Lever Crunches
- 20 Side Plank, Bottom Knee Lifts
- 30 Leg Raises
- 30 Russian Twists
- 30 Straight Leg Toe Touch
- 30s 1 Arm Plank
- 20 Reverse Crunches
- 20 Knee-In To Leg Raise

Abs And Core #4 Workout Routine
Time: 30 Minutes
Location: Anywhere
- 30 Jack-Knives
- 30 Bicycle Crunches
- 30 Russian Twists
- 30s V-Sit Hold
- 30 Alternating Straight Leg Raises
- 30 Super-Man Pushups
- 30 Windscreen Wipers