Buzz phrases like core strength and functional training can often be heard in gyms these days, however recent studies yielded a surprise champion exercise recently when they looked at the ultimate move for developing a tighter, leaner core. The best core exercise was found to be something which dates back years into the golden era of bodybuilding.
In fact, most gym users are so sure that the greatest core developmental exercise is a body weight move they would place money on it, such is the tendency for trainers to label body weight training with buzz phases like 'engage your core' and 'functional training'.
But surprisingly, the greatest exercises for strengthening your midsection is barbell front squats.
While the squat is undoubtedly one of the biggest exercises in the gym, not very many people are aware of it's cousin - the front squat. This is a move adopted by most bodybuilders as it places much more emphasis on the front deltoids and quadriceps than it's bigger, heavier counterpart. The strange stress placed on keeping the body in an upright position while holding the bar in front of the shoulders and neck requires an awful lot of strength.
A great study published by the Journal of Strength And Conditioning Research was conducted in England in 2011. The researchers compared the effects of front squats against the superman exercise, an awesome body weight move which places incredible stress on the midsection.
Both exercises are great for developing core ability, but front squats actually recruited 5% more muscle activation in the erector spinae than the superman on a swiss ball.
Despite the fact that they had already shown a 5% strength increase, it was also noted that front squats in the study were actually performed using no weights at all. Just an empty barbell was used. By adding further resistance you would engage the erector spinae even further, making them far more effective than the superman overall.
While most trainers make the mistake of prescribing hundreds of crunches to build a great midsection, overlooked exercises like the front squat can yield tremendous results.
Do not be fooled by fitness fads and trends, which have seen terms like 'functional fitness' and 'core strength' conjure up images of people doing push-ups in parks, holding yoga moves like the plank or buying expensive suspension trainers to exercise while hanging from trees. Sometimes, the oldest tricks in the book are still the most effective and true success comes from learning how to marry those old principles to some of the new developments which have also stood the scientific test, such as high intensity interval training.
What is the best core exercise overall? The latest research points you beyond the yoga mat and, instead, in the direction of that loaded barbell in the corner of your gym where front squats await you on your next leg day.
In fact, most gym users are so sure that the greatest core developmental exercise is a body weight move they would place money on it, such is the tendency for trainers to label body weight training with buzz phases like 'engage your core' and 'functional training'.
But surprisingly, the greatest exercises for strengthening your midsection is barbell front squats.
While the squat is undoubtedly one of the biggest exercises in the gym, not very many people are aware of it's cousin - the front squat. This is a move adopted by most bodybuilders as it places much more emphasis on the front deltoids and quadriceps than it's bigger, heavier counterpart. The strange stress placed on keeping the body in an upright position while holding the bar in front of the shoulders and neck requires an awful lot of strength.
A great study published by the Journal of Strength And Conditioning Research was conducted in England in 2011. The researchers compared the effects of front squats against the superman exercise, an awesome body weight move which places incredible stress on the midsection.
Both exercises are great for developing core ability, but front squats actually recruited 5% more muscle activation in the erector spinae than the superman on a swiss ball.
Despite the fact that they had already shown a 5% strength increase, it was also noted that front squats in the study were actually performed using no weights at all. Just an empty barbell was used. By adding further resistance you would engage the erector spinae even further, making them far more effective than the superman overall.
While most trainers make the mistake of prescribing hundreds of crunches to build a great midsection, overlooked exercises like the front squat can yield tremendous results.
Do not be fooled by fitness fads and trends, which have seen terms like 'functional fitness' and 'core strength' conjure up images of people doing push-ups in parks, holding yoga moves like the plank or buying expensive suspension trainers to exercise while hanging from trees. Sometimes, the oldest tricks in the book are still the most effective and true success comes from learning how to marry those old principles to some of the new developments which have also stood the scientific test, such as high intensity interval training.
What is the best core exercise overall? The latest research points you beyond the yoga mat and, instead, in the direction of that loaded barbell in the corner of your gym where front squats await you on your next leg day.
About the Author:
Bio: Expert south shields personal trainer Russ Howe PTI wrote our article. Learn his best core exercise for strength and many weight loss tips via his fitness and nutrition website.
