What Are Core Strengthening Exercises: The Difference Between Ab Workouts and Core Training

Similar to a support cylinder, the core is essentially a group of muscles that wrap around the midsection. It includes:

• Abdominals: the rectus abdominis at the front, the muscle most people think of as "abs".
• Obliques: the muscles along the sides of your waist that help you rotate and bend sideways.
• Lower back muscles: the muscles along the spine that help you stay upright and extend your back.
• Deep stabilising muscles: the transverse abdominis, pelvic floor and diaphragm, which work quietly in the background to support your spine and trunk.

When it comes to ab workouts, and when you curtail it to crunches it mostly targets the front layer. Core training, on the other hand, asks all of these muscles to work together, usually by holding your trunk steady while your arms and legs move.

Almost every movement you make, from lifting a bag and climbing stairs to sitting at a desk, passes through your core which connects your upper and lower body. A core that is strong and well coordinated helps you to;

• Hold a more upright posture through the day
• Move your arms and legs with better control and balance
• Keep your spine supported during lifting, bending, and twisting

That is why the best core strengthening exercises are rarely about high repetitions of one movement. They focus on control, stability and using the right muscles in the right order.

We know how challenging it might be to jump into a new routine or get yourself to a gym where you have equipment, hence for a beginner level, the five exercises below need no equipment, only a mat if you would like some padding. When exercising it is important to move slowly, breathe steadily and stop if anything feels sharp or painful. Always rest for 30 to 60 seconds between sets.

1. Plank

How to: Place your forearms on the floor with elbows under your shoulders, extend your legs behind you and hold your body in one straight line from head to heels.

Common mistake: Letting the hips sag or lift. Squeeze your glutes and keep your ribs gently drawn in. If it feels too hard, drop to your knees.

Sets and reps: 3 holds of 20 to 30 seconds.

2. Dead Bug

How to: Lie on your back with arms pointing to the ceiling and knees bent over your hips. Slowly lower the opposite arm and leg toward the floor, then return and switch sides.

Common mistake: Letting your lower back arch away from the floor. Keep it lightly pressed down and shorten the movement if you cannot.

Sets and reps: 2 to 3 sets of 8 to 10 reps per side.

3. Bird Dog

How to: Start on hands and knees. Reach one arm forward and the opposite leg back until both are level with your body, pause, then return.

Common mistake: Rushing and rocking the hips from side to side. Move slowly and keep your belly gently braced so your back stays flat.

Sets and reps: 2 to 3 sets of 8 to 10 reps per side, holding for 2 seconds at the top.

4. Glute Bridge

How to: Lie on your back with knees bent and feet flat on the floor. Press through your heels to lift your hips until your shoulders, hips and knees form a straight line, then lower with control.

Common mistake: Pushing too high and arching the lower back. Stop when your body is in a straight line and feel the effort in your glutes.

Sets and reps: 2 to 3 sets of 10 to 15 reps.

5. Side Plank

How to: Lie on your side with your elbow under your shoulder and knees bent. Lift your hips so your body forms a straight line from head to knees. Progress to straight legs once this feels steady.

Common mistake: Letting the hips drop toward the floor or rolling the chest forward. Keep your hips stacked and your chest open.

Sets and reps: 2 to 3 holds of 15 to 20 seconds per side.

When it comes to beginners, two or three sessions a week on your core is a sensible start. These exercises can be done on their own in about 10 to 15 minutes or added to the end of another workout too. Once you reach the point where an exercise feels too easy and you have a strong grasp of the form, gradually increase the hold time or the number of reps before moving on to harder variations.

We get it, the second most of us pass 25 years of age, back pain suddenly creeps into our lives. And while this might be a cannon event for everyone, you don't have to suffer through it! A stronger core can be a super useful part of looking after your back. Needless to say, well-conditioned trunk muscles help support the spine and in turn posture and then eventually also have an effect on your back.

Gentle, controlled exercises such as the dead bug, bird dog, and glute bridge are often used for this reason. If you have lower back discomfort, a few ground rules can help:

• Start small: Use a shorter range of movement, fewer reps and shorter holds than listed above.
• Avoid painful movements: Mild muscle effort is normal. Sharp, shooting or worsening pain is a signal to stop that exercise.
• Skip straining moves for now: Full sit-ups and fast, jerky movements can be uncomfortable for a sensitive back. Slow, controlled work is usually easier to tolerate.
• Keep moving gently: Short walks and regular position changes during the day often feel better than staying still.

If your back pain is persistent, severe, keeps returning, or comes with numbness, tingling or weakness in your legs, we suggest you please see a doctor or physiotherapist before starting a new exercise routine. They can work out what is causing the pain and suggest exercises suited to you.

As mentioned before, core training is not the same as an ab workout. Crunches end to work on one part of the core, while exercises like planks, dead bugs, bird dogs, glute bridges and side planks teach and train the abdominals, obliques, back muscles and deep stabilisers to work as a team. It's always best to begin with the basics, focus on slow and controlled form, and build up gradually. Consistency matters far more than how many repetitions you can rush through.