Core Training vs. Ab Training

Recently, a client asked me a question I’ve heard many times: “Core workouts vs. ab workouts—what’s the same, and what’s different?” This question touches on a common misconception in fitness. Many people spend a lot of time and effort “training their core” but see minimal results because they’re often using ineffective methods.

Understanding the difference between core training and ab training can help you get more effective results from your workouts. So, let’s break down the three main ways you can effectively train your entire core—and why it matters.

The Three Key Components of Core Training

To truly engage and strengthen your core, you need to train it in three key ways: flexion/extension, rotation, and anti-rotation.

Flexion/Extension:

• What It Is: Flexion and extension involve bending the torso forward or lifting the pelvis toward the ribs, targeting the muscles by moving the spine.

• Exercises: Think of common exercises like sit-ups, crunches, and leg raises. This method is especially popular for developing the aesthetics of the abs, particularly the “six-pack.”

Rotation:

• What It Is: Rotation exercises involve twisting the torso, which is crucial for developing strength in the obliques and improving rotational power. This type of movement is essential for daily tasks, like reaching into the back seat of your car, and sports like baseball, golf, and tennis.

• Exercises: Some effective rotational exercises include woodchops, cable twists, and Russian twists.

Anti-Rotation:

• What It Is: Anti-rotation exercises train the core to resist twisting. This builds deep stability in the core, protecting the spine and improving overall balance.

• Exercises: Examples include single-arm farmer’s carries, Pallof presses, and plank shoulder taps. These exercises strengthen the transverse abdominis (TVA) and the obliques, working to keep the torso steady during activities like carrying a bag of groceries or a bag of dog food.

Ab Training vs. Core Training

When most people think of “ab workouts,” they picture exercises focused on building the rectus abdominis (those “six-pack” muscles) and sometimes the obliques. Ab workouts generally rely heavily on flexion and extension exercises like crunches, leg raises, and sit-ups. They’re often done in higher reps to burn out the ab muscles.

A popular ab workout you could find online might look something like this:

• 3 sets of 15 reps:

  • Crunches

  • Plank

  • Hanging leg raises

  • Decline sit-ups

These exercises target the rectus abdominis, which helps develop aesthetics but can miss the deeper core muscles that are essential for stability and overall body control.

On the other hand, core training goes beyond aesthetics. A true core workout targets not only the rectus abdominis but also engages the transverse abdominis (TVA), obliques, erector spinae, and muscles of the pelvic floor, hips, and lower back. Core training focuses on improving functional movement, stability, and posture. This approach incorporates all three movement types—rotation, anti-rotation, and flexion/extension.

A core workout might look something like this:

• 3 sets of 12 reps:

  • Deadbugs

  • Woodchops

  • Bird Dogs

  • Single-Arm Farmer’s Carries

Why We Focus on Core Training at Stay Strong Fitness

At Stay Strong Fitness, we emphasize core workouts because they improve total-body strength and stability, which enhances longevity, and posture, and reduces the risk of injury. Core training also contributes to a strong, functional, and aesthetically pleasing core. While ab training helps build muscle in the abdominal area, it doesn’t necessarily develop the same balance, stability, or injury-prevention benefits as comprehensive core training. By focusing on these areas, you’ll get more out of all your other exercises, creating a compounding effect.

And remember, if your goal is to have visible abs, about 90% of that comes down to nutrition. Strengthening the core will make it functionally stronger, but diet will play the biggest role in how defined those muscles look.

So, whether your goal is performance, injury prevention, or aesthetics, aim for well-rounded core training rather than focusing solely on ab workouts. Your body—and your results—will thank you.

Stay STRONG!

Sam