Solutions

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.

Thats right, despite the fact that most trainers will have you performing wacky exercises such as balancing on one leg while holding a tree branch and meditating, developing a stronger core has nothing to do with working out in a park.

In fact, the best exercise for achieving a well balanced midsection was recently discovered to be the Front Squat. Thats 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 its 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 its 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.

While both exercises have obvious benefits and should both be used regularly, the surprising winner of this mini-battle was the front squat, with a 5% increase in core strength.

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.

If you were one of the many to believe that the greatest exercises for your midsection were based on a yoga mat or outside hanging from a suspension trainer, you are not alone. The fitness industrys obsession with finding a new way to do old tricks causes a great deal of confusion and people often over complicate simple things. Overall, though, the old proven principles of bodybuilding, HIIT and aggressive strength training still trump any new developments scientifically.

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.