What is the difference between ABS and the core? One term focuses on aesthetics – and the other on the function

You probably heard the terms “ABS” and “core” used in Social media filmsPilates classes, and even by physiotherapists.

Considering that they refer to the same general area of ​​your body, you may have wondered what the difference is.

When people talk about “ABS”, they often refer to the abdominal muscles that you can see. And vice versa, the term “core” is used to describe a wider muscle group in the context of a function, not aesthetics.

While ABS and the core are often spoken separately, there is a lot of overlapping between them.

What are ABS?

The term “ABS” is a shortcut abdominal muscles. These are muscles that run along the front and side of the stomach.

When someone talks about obtaining a six pack, they usually refer to the toning of the abdomen of the rectum, a long muscle passing from the bottom of the ribs to the upper part of the pelvis.

Your stomach is also included in your oblique, which sit on the side of the body, and the transverse belly, which sits under other abdominal muscles and wraps around the waist like a belt.

The term “ABS” has been around for a long time and perhaps most often used when discussing aesthetics.

For example, health publications and well -being are common Offering advice about how to achieve “flat” or “six pack” of the abdomen.

What about the core?

When people talk about “core“, They often refer to your abdomen, but also muscles in the back (erection of the spine), hips, buttocks, pelvic floor and diaphragm.

These are muscles that can stabilize the spine before movement and lend a hand in the transfer of strength between the upper and lower limbs.

The term “core” was not widely used only at the beginning of 2000, when it became synonymous Basic training.

Although the exact reason for its popularity is not clear, there was most likely an attitude test Published in 1998, which suggested that people with lower back pain could disturb the function of deep abdominal muscles.

From there, the concept of “basic training” entered the mainstream, where a reduction was proposed Pain of the lower back and improve Sports performance.

What do evidence say?

When we consider all the muscles that make up the core, it seems obvious that they would be crucial – but it may not be for the reasons you think.

For example, having good core stability does not necessarily prevent the lower back pain, as it was advertised.

There is evidence suggesting basic stability training that may include exercises such as boards AND dead mistakesIt can lend a hand reduce duels Pain of the lower back. However, this does not seem more effective than Other types of exercisessuch as Fight or strength training.

Other studies suggest that there are no differences in how people with lower back pain and without them Spinal muscles.

In a separate study, the improvement of core strength and stability after a nine -week stability training program was not significantly related to improvements Pain and functionfurther questioning this relationship.

The relationship between the core strength and sports performance is also unclear.

AND Review 2016 He found some very diminutive connections between the measures of the core muscle strength and measures of the strength, power and balance of the whole body. However, due to the design of reviewed research, we do not know if people who have better strength, power and balance, simply have stronger core muscles, or stronger core muscles enhance strength, power and balance.

Some Earlier review He summed up the impact of basic stability training on measures of sports performance, including jumping, sprint and throwing. It was found that this type of training is unlikely to ensure significant benefits for the general measures of sports results, such as jumping and sprint.

However, this review also suggested that, taking into account the crucial role of ABS in the rotation of the torso, strengthening these muscles may have advantages in improving performance in sport, which include swinging a bump or throwing a ball.

This probably applies to other sports, which also include the quick torso movement, such as mixed martial arts and canoeing.

How can you practice ABS and core?

There is good evidence that simply stronger by lifting weights can lend a hand prevent injury. Training your core to get a stronger influence should have a similar impact, as long as it is part of a wider training program.

We also know that having weaker muscles increases the likelihood that you will experience functional and disability restrictions In old age. So, in addition to all other potential benefits, the improvement of the core strength along with the rest of the body can lend a hand you make you with age.

There are many exercises that you can do to train your core and abdominal muscles.

If you are recent in primary training, you can start with some lower level insulation exercises that do not include any core movement. These include such things boardsIN Bird dogsAND palif of the press. It is unlikely to cause too much muscle soreness, but it will train your muscles.

When you feel that it goes well, you can start moving in more animated exercises such as Sit downIN Russian twists and turns AND The leg raisesWhere do you train your stomach with a full range of motion.