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Deep Core vs. Abs: The Trainer's Key Insight on Stability and Movement
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Published in Health and Fitness on Tuesday, November 18th 2025 at 10:24 GMT by Today- 🞛 This publication is a summary or evaluation of another publication
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The Deep Core vs. The Abs: What a Top Trainer Says About the #1 Difference
When people think of “core strength,” the first image that often comes to mind is a rippling six‑pack. In reality, the core is a complex system of deep stabilizers and superficial movers that work together to keep us upright, efficient, and injury‑free. A recent feature on MSN Health, “The No. 1 Difference Between the Deep Core and Abs According to a Trainer,” distills the insights of professional strength coach Jordan H. McCoy (coach of several elite athletes) into a clear, practical guide for anyone looking to strengthen their core beyond the basic crunch.
1. The Core’s Dual Nature
McCoy explains that the core can be divided into two layers:
| Layer | Primary Muscles | Function | Training Focus |
|---|---|---|---|
| Deep Core | Transverse abdominis, multifidus, pelvic floor, diaphragm | Stabilization, posture, efficient movement | Controlled, slow, breathing‑centric |
| Superficial Core (Abs) | Rectus abdominis, internal and external obliques | Movement (flexion, rotation, lateral flexion) | Dynamic, higher‑intensity, explosive |
The key point McCoy emphasizes is that the deep core is the foundation—it acts like a “cable” that keeps the spine neutral and prevents unwanted motion. The superficial core, by contrast, is the “muscle that does the work” of bending or twisting.
“Think of the deep core as a suspension system in a car and the abs as the wheels.” – McCoy
2. The Trainer’s “No. 1 Difference”
McCoy pinpoints stability versus movement as the most critical distinction:
“If your deep core is weak, your entire kinetic chain is compromised. You’ll have poor posture, higher risk of back injury, and you won’t be able to generate power from the hips. The abs, while important for aesthetics and certain movements, are secondary in terms of functional stability.”
He backs this up with a simple experiment: a side‑bridge test. Participants who could hold a side‑bridge for 30 seconds displayed significantly higher core stability scores on the Y‑balance test than those who could only crunch for 30 seconds. McCoy argues that a strong deep core translates directly into better performance across sports—from sprinting to weightlifting.
3. How to Train Each Layer
A. Deep Core
McCoy outlines a four‑step progression that is beginner‑friendly and scalable:
- Hollow Hold – Focus on drawing the belly button toward the spine without flexing the hips.
- Dead‑Bug – Lying on your back, alternate extending opposite arm and leg while keeping the lower back pressed into the floor.
- Bird‑Dog – On hands and knees, extend one arm and the opposite leg while maintaining neutral pelvis.
- Glute Bridge – Raise hips while keeping the feet flat, engaging the glutes and pelvic floor.
He stresses that breathing is crucial. The diaphragm should contract in sync with the contraction of the transversus abdominis, creating a “core cage” that supports the spine. Coaches often use a “breath‑hold” technique: inhale to create tension, exhale to stabilize.
B. Superficial Core (Abs)
For the superficial layer, McCoy recommends exercises that involve movement rather than just static hold:
- Weighted Crunches – Add resistance only after mastering the basic crunch.
- V‑Sit – Sit on the floor, lift legs and torso to form a V, engage the abs through the entire motion.
- Russian Twists – Rotate torso while maintaining a neutral spine.
- Cable Woodchoppers – Use a cable machine to simulate rotational movement.
The trainer reminds readers that quality beats quantity: performing 100 reps of a poorly executed crunch is far less effective than a single, well‑controlled movement that fully activates the rectus abdominis.
4. Common Mistakes (and How to Avoid Them)
McCoy cites several pitfalls that most people commit when they think they’re “training the core” but are actually just doing the wrong thing.
| Mistake | What’s Really Happening | Fix |
|---|---|---|
| Relying solely on crunches | Activates only the superficial core; leaves the deep core under‑trained | Add a hollow hold or dead‑bug to the routine |
| Using momentum to lift | The abs are engaged only at the peak of the lift, not through the entire range | Emphasize controlled, slow movement |
| Skipping breathing | Improper intra‑abdominal pressure leads to instability | Practice diaphragmatic breathing before every exercise |
| Neglecting the pelvic floor | A weak pelvic floor can increase risk of prolapse and low back pain | Include pelvic floor “squeezes” and kegel‑style movements |
The trainer provides a quick “core‑check” drill: stand with one foot forward, and gently lift the other knee while maintaining a neutral spine. If you feel a “tug” through your lower back and pelvic area, your deep core is likely engaged.
5. Practical Takeaway for the Everyday Athlete
McCoy’s overarching message is that a well‑balanced core program should start with the deep layer and gradually build to the superficial layer. Here’s a sample weekly plan he proposes:
- Day 1 – Hollow hold, dead‑bug, side bridge (3 sets each)
- Day 2 – Rest or light mobility
- Day 3 – Bird‑dog, glute bridge, plank variations
- Day 4 – Rest or active recovery
- Day 5 – Weighted crunches, V‑sit, Russian twists (3 sets each)
- Day 6 – Optional yoga or pilates
- Day 7 – Rest
He also encourages incorporating the core into compound lifts (e.g., deadlifts, squats) by focusing on maintaining a “tight” core throughout the movement, effectively training both layers simultaneously.
6. Resources and Further Reading
The article links to several external resources for readers who want to dive deeper:
- “The Anatomy of a Core Workout” – A detailed PDF that illustrates the deep vs. superficial muscles.
- “Stability Training for Athletes” – A research article on the biomechanical benefits of a strong deep core.
- “How to Do the Hollow Hold Correctly” – A YouTube video tutorial by a certified strength coach.
- “Core Strength and Injury Prevention” – A blog post summarizing evidence on core training’s role in reducing lower‑back pain.
McCoy also recommends consulting a qualified trainer or physical therapist if you have a history of back or pelvic problems before starting an intensive core program.
7. Final Thoughts
The MSN article, guided by Jordan H. McCoy’s expertise, offers a nuanced look at what truly makes a strong core. By recognizing that the deep core’s primary role is to stabilize, while the superficial abs provide the power for movement, readers can craft a more effective, injury‑resistant training regimen. Whether you’re a casual gym‑goer, a weekend warrior, or a competitive athlete, prioritizing deep core work first—and then building to the abs—will pay dividends in performance, posture, and overall well‑being.
Read the Full TODAY Article at:
[ https://www.msn.com/en-us/health/other/the-no-1-difference-between-the-deep-core-and-abs-according-to-a-trainer/ar-AA1QF6Fp ]
