What is THE best, #1 core move?
BusyRaeNOTBusty
Posts: 7,166 Member
If I were to only do ONE core move for the rest of my life, which should I do? Go.
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Squats, preferably with weights0
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Mistraal1981 wrote: »Squats, preferably with weights
You mean like this?
Got it covered. But lets say I want to add an additional, core specific exercise. I'm looking for opinions on the best one.0 -
Overhead Squat...
The overhead squat makes your core work overtime because the weight is over your head, making your center of gravity much higher. Also, because your torso is elongated, the tension in your deep inner-core muscles will be very intense.0 -
Planks.0
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PLANKS
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Ugh...this depends on level of strength. Flag poles, front levers, dragon flags and planching will rape squats or any other core movement that there is...but you need to be at elite level strength.
Torture twists are pretty much top of the beginner and intermediate food chain. 180 degrees of core conditioning and it's been used by the "savant" of strength training.-2 -
Side plank with hip extension. If you only had to choose one this one is great for ab, obliques, and hip flexors.0
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I have had to go to Zercher Squats because working out at home without a squat rack I was not able to progress past a certain point with back squats. This works more core muscles than the traditional back squats do.0
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Vigorous and frequent sexual activity. I suppose this depends on how you define "#1".-1
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BusyRaeNOTBusty wrote: »If I were to only do ONE core move for the rest of my life, which should I do? Go.
It depends. What is your overall goal? And what results are you trying to get from core-specific exercises? Go.
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Cherimoose wrote: »BusyRaeNOTBusty wrote: »If I were to only do ONE core move for the rest of my life, which should I do? Go.
It depends. What is your overall goal? And what results are you trying to get from core-specific exercises? Go.
I dunno. I'm getting more into training for mountain bike racing. I figured I should add in a core specific move since core strength is important for biking. I've been doing compound (squats, deads, bench, etc) lifting for a good 3 years.
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BusyRaeNOTBusty wrote: »Cherimoose wrote: »BusyRaeNOTBusty wrote: »If I were to only do ONE core move for the rest of my life, which should I do? Go.
It depends. What is your overall goal? And what results are you trying to get from core-specific exercises? Go.
I dunno. I'm getting more into training for mountain bike racing. I figured I should add in a core specific move since core strength is important for biking. I've been doing compound (squats, deads, bench, etc) lifting for a good 3 years.
On one of my workout days I'm doing reverse lunges, pushups and dumbbell rows. I really feel my core after that workout. I also really feel the core after chin ups.
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Yeah, I can definitely feel it in my abs after chin-ups and OHP. I was just looking for something a little extra. Right now I'm leaning toward RKB Planks.
http://www.singletracks.com/blog/mtb-training/top-3-core-training-exercises-for-xc-trail-riders/0 -
BusyRaeNOTBusty wrote: »Cherimoose wrote: »BusyRaeNOTBusty wrote: »If I were to only do ONE core move for the rest of my life, which should I do? Go.
It depends. What is your overall goal? And what results are you trying to get from core-specific exercises? Go.
I dunno. I'm getting more into training for mountain bike racing. I figured I should add in a core specific move since core strength is important for biking. I've been doing compound (squats, deads, bench, etc) lifting for a good 3 years.
serious about the OH squat. You don't need a lot of weight or anything...it will do a number on your core and improve general mobility. It's not something you really want to do a lot of weight with or try to build muscle or strength with...it's totally a mobility and core training movement.
For a real kick in the pants do it with one arm for reps on each side with a kettle bell...the off balance of doing only one side is a kick in the nuts.0 -
burpees0
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Planks0
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the format of the question is silly. there's tons of great things you can do for you core despite the SQUATS OR DEADLIFTS OR GTFO mantra of the MFP forums. but asking for The One Move For Ever and Ever makes the question impossible to answer. your core does several vital things (rotating, bending, extending, resisting bending and rotation, flexing) so thinking of it in terms of "okay, i'll do something for my core but just this one thing" is counterproductive.
if you're going to do it, then do it, and to hell with what the forums think.0 -
i'd pick pushups0
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I agree with DavPul but if I absolutely had to answer I would agree with cwolfman13. I think the dumbbell pullover is one of the most underrated lifts there is and could be a close second. Its also one of the few lifts where I think the machine is superior to the free weight version.
The "core" includes a lot of muscles and each has its own range of motion and function.
I think people confuse core with abs a lot of times. IMO the core is pretty much everything below your pecks all the way to your pelvic floor. Front and back. The lats alone are one of the largest and strongest core muscles. They dont get a lot of work from planks.0 -
I'm not a huge believer in "sport specific training", but for my core work I like to do loaded versions of what my core muscles actually need to do. Farmer walks, weighted get-ups and twists etc are my favorites.0
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any type of plank0
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the format of the question is silly. there's tons of great things you can do for you core despite the SQUATS OR DEADLIFTS OR GTFO mantra of the MFP forums. but asking for The One Move For Ever and Ever makes the question impossible to answer. your core does several vital things (rotating, bending, extending, resisting bending and rotation, flexing) so thinking of it in terms of "okay, i'll do something for my core but just this one thing" is counterproductive.
if you're going to do it, then do it, and to hell with what the forums think.
True. But I just don't have time (or desire) to add 4 or 5 core moves to my routine.0 -
BusyRaeNOTBusty wrote: »If I were to only do ONE core move for the rest of my life, which should I do? Go.
The best is the one you do.0 -
An S&C that I'm in school with told me about an exercise he has his athletes do, which is the Single-Arm DB Farmer's Carry. I tried them this morning and it is pretty awesome. Start light to see how far you can push yourself but the heavier loads to challenge you to maintain good posture.0
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Turkish getups are good ones imo.0
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BusyRaeNOTBusty wrote: »the format of the question is silly. there's tons of great things you can do for you core despite the SQUATS OR DEADLIFTS OR GTFO mantra of the MFP forums. but asking for The One Move For Ever and Ever makes the question impossible to answer. your core does several vital things (rotating, bending, extending, resisting bending and rotation, flexing) so thinking of it in terms of "okay, i'll do something for my core but just this one thing" is counterproductive.
if you're going to do it, then do it, and to hell with what the forums think.
True. But I just don't have time (or desire) to add 4 or 5 core moves to my routine.
But the different exercises work different muscles within the core. So I guess you need to figure out which ones you want to work most for your specific goal.
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Planks or Burpees0
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BusyRaeNOTBusty wrote: »I'm getting more into training for mountain bike racing. I figured I should add in a core specific move since core strength is important for biking. I've been doing compound (squats, deads, bench, etc) lifting for a good 3 years.
With the lifts you currently do, if you use heavy weight (so it's a struggle to complete the last rep), you probably have overkill strength for mountain bike racing. Don't you feel your abs more on your lifts than racing?
The lifts you mentioned do under-train rotation/anti-rotation, and racing has much of that. Personally i cover that with things like the 1-arm cable chest press, so core exercises play a minor role in my routine. But if you want overkill rotation strength, the torso rotation machine is probably the best, since it's highly isolating.
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Front levers. *runs*0
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