FitnessWell

• November 13, 2019
• 5 years

Tagged abs, core, crunches, dead bug pose, exercise

Core vs Abs – The Difference?

I for one had a misconception around what’s working the “core” vs working the “abs”. What’s the difference? If you’re a yoga goer, often you’ll hear instructors disciplining the students “use your core” or your personal trainer would repeatedly remind you to “tuck in your core”. But what does it all mean?

So, what’s the difference?

In the language of anatomy, the core is a body construct that forms the abdominal, lower back, oblique and front & back pelvis region. Abs is known as your abdominal muscles and they are just one part of the core.

Core exercises help tone your abs, strengthen your lower back muscles that hold you for a better body posture and back support.

Importantly to highlight is that doing core strengthening workouts can help improve balance and yield a sturdier body structure.

Understanding the difference between the two enables me to better structure my core workouts and know which part of the core I want to work on to gain that specific outcome and the and identify the appropriate workout types that can help me to achieve that target goal – may it be oblique toning, lower abs toning. My training becomes more focused and the rate of achieving set goals is much better.

As part of my daily morning gym routine, I do spare a good 20mins on core focused workouts. Since I have weaker shoulders strength (due to old sports injury), I tend to choose workout types that place less pressure on my shoulders else mindfully to do lesser repetitions (“reps”) on those sessions that might induce unnecessary strain buildup to my shoulder muscles over time. Aim for more consistency, lesser on repetition numbers in your focused exercise routine to avoid sneaky injuries that tend to creep up unknowingly.

Equally important to be mindful of, is your neck muscle. To explain in its simplest form the back of our neck and shoulder structures are interconnected by a large muscle group called “Trapezius”. Often the case we tend to (unconsciously) neglect the care of having proper neck support during our workouts. As we overstretched the use of Trapezius muscles, it can lead to stiffness and soreness to our neck and shoulders.

To achieve a well-balanced core build, I structured my workouts such that it involves the five core muscle groups. Secondly, I pace out different workout schemes monthly to balance core training.

There are many types of different core exercises you can put together to give that beneficial workout and targeted outcome. Depending on your body structure and needs, I do advise you be more mindful of old injuries areas or body areas that particularly needed more attention with care and less strenuous exercise focused on those sensitive areas.

Oblique, Lower Abs and Back Exercises for Sensitive Neck & Shoulders

Oblique:

Standing Side Crunches Twists:

• Slightly bent (soften the knee lock)
• Shoulder and torso straight (back straight)
• Arms up in 90 degrees or interlock fingers knuckles
• Twist motion: Twist left with the left knee lifted up; Twist right with the right knee lifted up
• Breathing motion: Breath in on standing, exhale as you twist (while knee lifted up)
• Reps: Try to accomplish 15 reps on each side. Walk on the spot for rest in between for 30 seconds. Do a minimum of 2 round sets.

Breathing is very important as it helps to contract and work on the abs and oblique muscle groups. Notice your exhale notion – if will feel you’re crunching that core muscle groups on exhale during the workout – you’re doing it right!

Lower Abs:

“Dead Bug” Crunches With Neck And Spine Support

• Lay down with back flat on the floor. Feel your spine stabilized and your back pressed grounded to the floor.
• Both arms reached towards both sides of the neck. Thumb, forefinger (index finger), the middle finger, the ring finger place support along with the trapezius muscles (that extend from the back of the skull down to the middle of the back) of the neck. Pinky finger supports the lower skull.
• At all times ensure spine, back and shoulder blade lay fully supported on the ground. You should not need to use any part of your neck muscles for head lifting. Eyes look straight ahead (laying on your back). Relax the neck on your supported fingers.
• Crunching motion: Lift both legs off the ground (30 degrees elevated) with a bending knee motion as you draw your knee towards your chest. Create a 90-degree angle each time as you crunch. Bring them back to starting position and repeat.
• Breathing motion: Inhale as you straighten the leg 30 degrees off the ground and exhale as you crunch the knee towards your chest.
• Reps: 10-15 reps each session with 30 seconds rest in between. Try your best to complete 5 round sets.

Again, always keep the spine and shoulder well supported (pressed) to the ground. You shouldn’t feel much strain on your neck muscles. Re-adjust your position if you do.

Lower Back Muscles:

“Superman” pose

• Lay face down on the floor with both arms reached towards both sides of the neck.
• Thumb, forefinger (index finger), the middle finger, the ring finger place support along with the trapezius muscles (that extend from the back of the skull down to the middle of the back) of the neck. Pinky finger supports the lower skull.
• Ensure neck support: Straighten your neck with both eyes always look downwards to the floor.
• Both legs straight rest on the floor.
• Motion: Engage your abs as you lift both arms and legs 20-30 degrees off the floor at one time. Hold (in the air) of 10 counts and release the body on the floor.
• Breathing motion: Inhale as you lift-up with small interval breaths as your hold up in the air. Exhale as you release your body to the floor.
• Reps: 10-15 reps each set.

Thank you for reading, and do leave me a comment or suggestions on fitness areas you particularly would like me to write about on the upcoming blog post.