Best single exercise for core strength?

neeb
neeb Posts: 4,473
edited October 2010 in Training, fitness and health
I know that most core strength routines involve a series of different exercises, but to be honest, I'm just not going to get around to doing any at all unless maybe there is one which is simple and reasonably effective on its own.

Any ideas?
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Comments

  • markos1963
    markos1963 Posts: 3,724
    Swimming
    Norfolk, who nicked all the hills?

    http://farm4.static.flickr.com/3013/243 ... 8d.jpg?v=0
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  • neeb
    neeb Posts: 4,473
    Swimming
    Not going to get around to that either I'm afraid...
  • jp1985
    jp1985 Posts: 434
    In terms of core muscle activation the best by a long way are dead lifts and squats (overhead, front and back)

    The best ones to do at home would be the plank, side plank, roll outs, isometric v-sits

    Try not to do many hip flexion type exercises e.g. sit ups as they don't contribute to core strength/stability
  • Robbie1958
    Robbie1958 Posts: 148
    Planks, planks and even more planks

    For me the best and most effective way to build core muscles. start by doing one minute and then rest for one minute and repeat five times then build up to four minutes on and one minute off. It kills but works.


    Robbie
    Colnago..............The name on the worlds finest bikes
  • ben16v
    ben16v Posts: 296
    anything on a fitball
    i need more bikes
  • neeb
    neeb Posts: 4,473
    Thanks all, I'll try the plank & side plank. I can just about manage to remember / find time for 2 exercises...
  • neeb
    neeb Posts: 4,473
    anything on a fitball
    Actually, they look fun...
  • neeb
    neeb Posts: 4,473
    Would a space hopper work instead? :)
  • ut_och_cykla
    ut_och_cykla Posts: 1,594
    Good old press up. if you're good at them do with only one foot on floor or feet up on a step (more weight on upper body) or do explosively - hand clapping inbetween. This one single exercise will strengthen your back and stomach, shoulders and chest muscles building a strong (but not necessarily heavy or big) core.
  • neeb
    neeb Posts: 4,473
    Good old press up. if you're good at them do with only one foot on floor or feet up on a step (more weight on upper body) or do explosively - hand clapping inbetween. This one single exercise will strengthen your back and stomach, shoulders and chest muscles building a strong (but not necessarily heavy or big) core.
    I'm awful at press-ups, absolutely hate them... I actually find pull-ups and chin-ups (proper ones, from hanging with arms straight) less unpleasant than press-ups...
  • butcher_boy
    butcher_boy Posts: 117
    The single best thing you can learn is "Zip & Hollow". The key to all core Stability
  • huuregeil
    huuregeil Posts: 780
    As people have said:

    In the gym - overhead squats:

    http://danjohn.net/the-overhead-squat-article/

    At home - planks, press-ups, and variants on that theme of keeping your spine static while moving your arms and legs under load. Here're some fun ideas :-)

    http://www.youtube.com/watch?v=vKT9ftn-O5E
  • huuregeil
    huuregeil Posts: 780
    neeb wrote:
    I'm awful at press-ups, absolutely hate them...

    PS That probably tells you exactly all you need to know about how to train your core - train your weaknesses :-)
  • shockedsoshocked
    shockedsoshocked Posts: 4,021
    Planks on a swissball.
    "A cyclist has nothing to lose but his chain"

    PTP Runner Up 2015
  • Homer J
    Homer J Posts: 920
    :shock:

    post-9-1123777814.jpg
  • Murr X
    Murr X Posts: 258
    Homer J wrote:
    :shock:

    post-9-1123777814.jpg

    Do not try this, it is very dangerous and offers nothing over squatting properly.
  • ColinJ
    ColinJ Posts: 2,218
    Murr X wrote:
    Do not try this, it is very dangerous and offers nothing over squatting properly.
    You can just imagine what is going to happen next can't you! :shock:
  • dennisn
    dennisn Posts: 10,601
    Murr X wrote:
    Homer J wrote:
    :shock:

    post-9-1123777814.jpg

    Do not try this, it is very dangerous and offers nothing over squatting properly.

    I've seen that before somewhere. Weird. Why? WTF? Who(talked that guy into it)? And once again Why?
    Squats are great though. Until the ANTI weight brigade tells you otherwise(very soon now).
  • thiscocks
    thiscocks Posts: 549
    Homer J wrote:
    :shock:

    post-9-1123777814.jpg

    ....that is going to hurt....


    I'd say sit-ups and squat thrusts are good.
  • ride_whenever
    ride_whenever Posts: 13,279
    sit's ups wont work unless you're doing very particular ones, in which case you need about 4 different ones to work your entire core.

    The best single exercise would probably be the plank but tbh static exercises aren't great because that's not how you're using your muscles. If you want to static things you'd be better off working on hip flexor flexibility and glute strength, as you'll get enough of a core workout on the bike. Then spend lazy evenings doing trials type stuff on your bike to strenghten your core in a properly active fashion!
    Neeermad
    Carbon 456
    456 lefty
    Pompino
    White Inbred
  • little upstart
    little upstart Posts: 43
    Riding your bike is quite good for your core. Swiss balls load of tosh, squats bugger up your knees, plank is good if you ever need to do the plank. Ride yer bike, ride yer bike, ride yer bike.
  • Slimbods
    Slimbods Posts: 321
    little upstart wrote:
    Ride yer bike, ride yer bike, ride yer bike.

    ...up hills
  • Hibbs
    Hibbs Posts: 291
    thiscocks wrote:
    Homer J wrote:
    :shock:

    post-9-1123777814.jpg

    ....that is going to hurt....


    I'd say sit-ups and squat thrusts are good.

    :shock:

    I hope he knows a good ACL surgeon.
  • robbiedont
    robbiedont Posts: 89
    markos1963 wrote:
    Swimming

    You only say that because your a dirty triathlete these days...
  • robbiedont
    robbiedont Posts: 89
    markos1963 wrote:
    Swimming

    You only say that because your a dirty triathlete these days...
  • jp1985
    jp1985 Posts: 434
    The best single exercise would probably be the plank but tbh static exercises aren't great because that's not how you're using your muscles.

    On a bike and in most sporting situations it is exactly the way the (core) muscles are working!
    Swiss balls load of tosh

    +1 (99% of the time)
    squats bugger up your knees

    Would you care to justify this?

    I've worked as a S+C coach for a number of years and in that time no athlete I know has been injured either while squatting or because of squatting... in fact I would say it is one of the exercises that has the greatest injury prevention potential
  • robbiedont
    robbiedont Posts: 89
    little upstart wrote:
    Riding your bike is quite good for your core. Swiss balls load of tosh, squats bugger up your knees, plank is good if you ever need to do the plank. Ride yer bike, ride yer bike, ride yer bike.

    Squats don't bugger up knees.

    Badly performed ones might do, but a good correct deep squat does more for your knees.
  • dennisn
    dennisn Posts: 10,601
    jp1985 wrote:
    The best single exercise would probably be the plank but tbh static exercises aren't great because that's not how you're using your muscles.

    On a bike and in most sporting situations it is exactly the way the (core) muscles are working!
    Swiss balls load of tosh

    +1 (99% of the time)
    squats bugger up your knees

    Would you care to justify this?

    I've worked as a S+C coach for a number of years and in that time no athlete I know has been injured either while squatting or because of squatting... in fact I would say it is one of the exercises that has the greatest injury prevention potential


    +1... On the squats. Just so you know, there does seem to be a fair share of "squat deniers" on this forum.
  • robbiedont
    robbiedont Posts: 89
    Most who people knock squats do so because they lack the balls to do them :)
  • ride_whenever
    ride_whenever Posts: 13,279
    jp1985 wrote:
    The best single exercise would probably be the plank but tbh static exercises aren't great because that's not how you're using your muscles.

    On a bike and in most sporting situations it is exactly the way the (core) muscles are working!

    Not really, during exercise they're rarely working to hold one position very carefully. You're better off doing an exercise that forces your core muscles to react to an input, the same way they do when you're riding your bike. That's what i mean by not working that way.

    hence the current shift in coaching practices from static core work to dynamic core work.

    It's a bit like doing isometrics to strengthen your pedalling, yes it'll work, but it isn't the same as doing say a squat which is a movement.


    As for squats, they're fine as long as you do them properly, incorrect squatting tends to lead to muscle imbalances across the quads/knee which leads to a whole world of pain.
    Neeermad
    Carbon 456
    456 lefty
    Pompino
    White Inbred

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