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.
Many people are fooled into believing that the greatest moves for strengthening your core muscles involve working out in a park and doing push ups while hanging from a tree, such is the industry's obsession with new fads and passing gimmicks.
In fact, the best exercise for achieving a well balanced midsection was recently discovered to be the Front Squat. That's right - the variation of the squat everybody overlooks!
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 recent study in the UK, which was then published by the Journal Of Strength & Conditioning Research in 2011, directly compared barbell front squats to the superman exercise to see which returned the greatest strength improvements. The superman is among the elite core strength moves prescribed by most personal trainers and fitness instructors, so was a great fit for this particular case study.
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.
By hitting the erector spinae muscles very hard, you will build a very strong and tight midsection without needing to do countless crunches.
Some of the fads which come and go in the fitness world cause confusion. There is a very common misconception that building core stability simply involves hitting your abs on an exercise ball instead of doing crunches on the floor. This is not the case. Ignoring these foolish trends and taking proven principles from old school methods like bodybuilding, explosive strength training and HIIT is the optimal way to build a well-rounded physique.
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.
Many people are fooled into believing that the greatest moves for strengthening your core muscles involve working out in a park and doing push ups while hanging from a tree, such is the industry's obsession with new fads and passing gimmicks.
In fact, the best exercise for achieving a well balanced midsection was recently discovered to be the Front Squat. That's right - the variation of the squat everybody overlooks!
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 recent study in the UK, which was then published by the Journal Of Strength & Conditioning Research in 2011, directly compared barbell front squats to the superman exercise to see which returned the greatest strength improvements. The superman is among the elite core strength moves prescribed by most personal trainers and fitness instructors, so was a great fit for this particular case study.
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.
By hitting the erector spinae muscles very hard, you will build a very strong and tight midsection without needing to do countless crunches.
Some of the fads which come and go in the fitness world cause confusion. There is a very common misconception that building core stability simply involves hitting your abs on an exercise ball instead of doing crunches on the floor. This is not the case. Ignoring these foolish trends and taking proven principles from old school methods like bodybuilding, explosive strength training and HIIT is the optimal way to build a well-rounded physique.
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 today's post. Discover the best core exercise for strength and tons of fat loss tips via his fitness and nutrition website.
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