The researchers classified 97 exercises into core exercise classification: traditional core, core stability, ball/device, free-weight, noncore free-weight. They found that free-weight exercises produced the greatest activation for the core muscles. “Ball/device exercises did not increase muscle activity when compared to other exercise types without ball or device,” says Martuscello. “Core-specific, floor-based exercises—traditional core like situps, core stability like planks—utilizing bodyweight do not activate the core muscles.”
For the researchers, the biggest activators of the core muscles were the big-lift exercises. Martuscello, also a training advisor and contributor to HUMANFITPROJECT, recommends squats, deadlifts, and overhead presses. Don’t get all gung-ho, though. Safety is key.
“The complexity of free-weight exercises exceeds floor-based situps and core-stabilization exercises, which raises concern for injury,” says Martuscello. “Although the level of risk is elevated, this should not discourage free-weight use. Like anything else in life: big risk, big reward. However, that doesn’t mean we bet our life savings. The beauty of free-weight exercises is that they can be progressively loaded to accommodate proper technique.”
You heard it here: Quit the constant situps and start getting heavy.