More Than Just Abs: The Truth About Training Your Core

In the world of fitness misinformation, viral posts, flashy videos, and influencer “hacks”, everyone seems to have their own definition of “core” and their own magical training method. Scroll long enough and you’ll see promises of a six-pack in six minutes, or a “secret move” that targets your lower abs. (Side note: what actually are "lower abs"?🤔) Many training programs, even those designed by gym trainers, involve exercises like leg raises or scissors, which actually work your hip flexors more than your abs, and put a lot of load on the spine if not done properly, eventually contributing to lower back pain.

But wait, how can a “good” workout cause pain, right? The truth is, it can. And very often, it does.

So, let’s rewind and start from the beginning. My work quite literally lands inside your belly, so let’s break it down: what the core actually is, how it works, and how to exercise it safely and effectively.

Core ≠ Abs

Let’s start with a little anatomy (don’t worry, I’ll keep it short).

Your core is not just your abs. Obvious? Maybe. But many people still think abs = core. The abs you see in photos (the rectus abdominis, a.k.a. “the six-pack”) are only the surface layer. Beneath them is a whole team of muscles quietly holding everything together:

• Transversus abdominis (your built-in corset)
  

  

  Transversus Abdominis muscle. Source: kenhub.com

  
  

• Internal & External Obliques (helping you twist and resist twisting)
  

  

  External Oblique muscle. Source: kenhub.com

  
  

• The Forgotten Players

Most people think of the core as “stomach muscles.” But it has very close relatives...

• Multifidus (tiny but mighty stabilisers along your spine)

• Diaphragm (yes, breathing is a core function)

• Pelvic floor (the unsung hero supporting literally everything)

Side note from my Pilates teaching: I’ve met many women who didn’t know what the pelvic floor is, what it does, or why it matters. We’ll dive into that in another article, but trust me, it’s worth learning about.

Muscles of the Pelvic Floor. Source: kenhub.com

• The glutes and hip flexors (like the iliopsoas) are also considered part of the core family.

  
  

The core is the group of trunk and hip muscles that surround the spine, abdominal viscera and hip. (...) The core can be described as a muscular box with the abdominals in the front, paraspinals and gluteals in the back, the diaphragm as the roof, and the pelvic floor and hip girdle musculature as the bottom.

physio-pedia.com

What the Core Actually Does

Think of your core as the bridge between the upper and lower body. It transfers force, stabilises your spine, and keeps you upright. Every time you walk, run, lift, twist, or even just sit without slumping, your core is working.

Strong core = better posture, less pain, more efficient movement. Weak core = wobbly balance, cranky back, and slouchy shoulders.

Movers vs. Stabilisers

At the beginning of every Pilates journey, I give clients a quick tour of their core. Which muscles do what? Which ones will we focus on and why? I even get them to visualise their muscles with pictures or videos. Why? Because I believe that if you want to truly take care of your body, a basic understanding of what it’s made of and how it works is essential. Otherwise, you’re stuck relying on trainers forever, instead of building knowledge and independence.

So in a nutshell:

Movers = muscles that flex, extend, or twist the spine.

• Rectus abdominis → spinal flexion (forward bending)

• External obliques → trunk rotation + lateral (side) flexion

• Internal obliques → trunk rotation + lateral flexion

• Erector spinae group (iliocostalis, longissimus, spinalis) → spinal extension + some lateral flexion

• Quadratus lumborum → lateral flexion, helps with extension and stabilising the rib cage during breathing (very important muscle for sedentary people!)

Stabilisers = muscles that keep the spine steady while you move.

• Transversus abdominis → deep corset, stabilises spine and pelvis before movement

• Multifidus → segmental stability (tiny muscles along each vertebra)

• Internal & external obliques → also stabilisers when resisting unwanted movement (anti-rotation/anti-extension)

• Diaphragm → controls intra-abdominal pressure, essential for stability with breath

• Pelvic floor → works with diaphragm and TA to stabilise pelvis and lumbar spine

• Deep erector spinae fibres (especially multifidus + rotatores) → control micro-movements between vertebrae
  

And the tricky part? They all matter. Unfortunately, most people, even trainers, neglect the stabilisers and focus on movers, especially the famous and coveted "six-pack".

Six-Pack, Eight-Pack… or Four-Pack?

Speaking of "six-pack"... Let’s clear this one up, because it’s a favourite topic for marketing campaigns and Instagram trainers.

Some people have a six-pack. Some have an eight-pack. How come? And where does it come from? Rectus abdominis, informally known as the abs muscle, is a long muscle of the anterior abdominal wall. In those with low body fat, it is clearly visible beneath the skin, forming the ‘six pack’. It extends from the rib cage all the way to the pubic bone. (source: Kenhub)

Rectus Abdominis muscle, aka "six-pack. Source: kenhub.com

What makes it look like multiple little blocks are tendinous intersections, bands of connective tissue that cut across the muscle.

• Most people have three intersections → giving the classic six-pack look (three pairs).

• Some are born with four intersections → hello eight-pack (lucky genetics, not extra crunches).

• A smaller group only have two intersections → meaning they’ll only ever show a four-pack.

So in summary, you can’t train your way to an eight-pack if your body wasn’t built that way. The number of “packs” is written in your DNA, not in your workout log.

And, just to really burst some bubbles, visible abs aren’t even about how strong your core is. They’re about body fat percentage + genetics. So yes, you could have a rock-solid, functional, pain-proof core… and never see a single pack.

But to make you feel better... Arnold Schwarzenegger himself had a 4-pack, and not because he skipped crunches, but because his rectus abdominis had fewer connective tissue bands dividing it. And in his case, it definitely wasn't a sign of weakness or poor training.

I’ve trained people with sharp ab lines who couldn’t control their movement, and others with softer bellies who performed advanced Pilates exercises with strength, precision, and grace. And that’s fine, because function always beats looks. Or at least it should.

Body fat percentage = visibility, not “special ab exercises.”

Why Function Beats Aesthetics

A strong core isn’t about looking good in swimwear. It’s about breathing better, standing taller, lifting without pain, and moving without fear of injury. I would say that in today’s sedentary world, core training isn’t optional; it’s a must.

And here’s something the online debates often miss. People love to pit one method against another: strength vs. cardio, now strength vs. Pilates. But they’re missing the point.

Pilates was never meant to be bodybuilding. Its purpose is balance: stability, mobility, function, and pain-free movement. Sure, it’s resistance training, but it's not a progressive overload for hypertrophy type of training. And that’s okay, because it’s not supposed to be.

Meanwhile, strength training (the kind you’d do in the gym) is amazing for building muscle. Cardio? Fantastic for heart health and endurance. So, instead of fighting over which one is “better,” why not integrate them? They complement each other beautifully. My own routine includes all three, and each fills a gap the others can’t.

Pilates Connection

Joseph Pilates built his entire method around what he called the powerhouse, his word for the core. He believed that if you can control and stabilise your centre (not stiffen, but stabilise), you set the foundation for every other joint to move freely and efficiently.

That’s why in Pilates, everything starts from the core. It’s not just about abs; it’s about teaching your body how to create stability where it’s needed, and mobility where it’s needed.

Pilates even named his method Contrology, as a sort of art of control. He understood that strength wasn’t just about muscle size; it was about precision, balance, and resilience. That’s what makes Pilates such a powerful tool for functional strength and pain-free movement.

Core Myths That Need Retiring

• Crunches = core training? Not really.

• Leg raises train your “lower abs”? Mostly hip flexors. Hello, back pain.

• Planks fix everything? Nope.

• Core training burns belly fat & will slim your belly down? Sorry, no.

• Core work is only for athletes? Wrong again. If you move, you need it.
  

Practical Takeaways

Want to check in with your own core?

3 signs it might be weak:

1. Poor posture.

2. Recurring back pain.

3. Balance struggles.

3 smart ways to strengthen it:

1. Breathwork (yes, breathing is training too.)

2. Anti-rotation moves like the Pallof press. (Great for gym goers and my personal favourite. Not everyone has to do Pilates! Although everyone should ;))

3. Dynamic stability work: think single-leg balance, moving planks, and obviously... (quality) Pilates training.

Stories for Another Day…

So now you know that the core is so much more than abs. Next time someone tries to sell you “lower ab activation,” or a "six-pack" exercise regimen, you’ll know better.

And speaking of people who should know better… I once gave a surprise anatomy test to a group of personal trainers at a well-known gym. The results? Let’s just say… not great. Even those with fancy titles like “corrective exercise specialist" struggled to identify the most basic abdominal (and not only) muscles... 🙄

Sadly, it’s not just PTs. I’ve had Pilates instructors come to me after months of working with a client, asking what to do about back pain. Back pain! A condition so common that it's pretty much Pilates 101, the bread and butter of the method, especially in today's world.

Here’s the takeaway:

Too many trainers don’t actually understand the muscles they’re working with, or worse, they prioritise sales over truly helping clients. My advice? Don’t be afraid to ask your trainer questions about basic anatomy. You’d be surprised at the answers (or the silence).

Is there anything more you'd like to learn about the core and core training? Drop it in the comments, I’ll cover your questions in future articles!

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