The core area is made up of the abdominal muscles, gluteus muscles, erector spinae and
the muscles located in the hip area. There is no question about the benefits of core
strength. There are many exercises that increase strength in this area. The question is:
Which types of core exercises should be incorporated into an exercise program and how
much time should be devoted to exercises that target the core specifically?
Well, we’re all busy, and work-out time is at a premium. We all want to receive the
greatest return on time invested in the gym. If you are spending a good portion of your
exercise routine performing individual core exercises, you may be missing out on other
areas that are of greater importance, such as cardiovascular and resistance training.
Fact is, resistance training helps to improve core strength. This is known as activation
overflow or irradiation. Here is the science: When performing resistance training, the
core area of the body contracts synergistically (in unison). This provides the core work
necessary to improve core strength. This is especially true when performing lower body
exercises such as the squat and leg press. As a matter of fact, all resistance exercises will
contribute to gains in core strength.
I am not advocating completely eliminating core training from your exercise program.
Core exercises such as the front plank, side plank, bird-dog and bridging are effective
core exercises and should be considered for some individuals. As well, it is important to
add crunches to your exercise program, as the rectus abdominis muscle is not
strengthened as a result of activation overflow during resistance training.