The bent press and side deadlift are good core exercises, but they're not great core exercises. You won't find MRI or EMG work saying they're the best, because it doesn't exist. There are simply better ways to do it, and thats all I'll say on the subject for now. The most efficient means of getting a strong core is to bust your ass with the competition powerlifts or Oly lifts, and supplement with some of the lifts from the list Phreezer laid out as accessory movements.
Two other fantastic movements are the reverse hyperextension and the seated goodmorning. However, few people have access to the first, and most are too wussy or self conscious to do the second. Those are damn good lifts though.
Also, I've been saying this forever now, but weighted side bends should be apart of every core routine. Everytime I mention this lift its either ignored or called gay, but Louie Simmons has been recommending it for decades. As the best powerlifting coach in the world, I might set aside the lifting prejudices some of you have accumulated over a year or two of recreational lifting and take his advice.
And if you need another reason to do weighted side bends...chicks love the look of obliques. It was one of the first comments I got when I "dieted" (re: cut back on beer) for the summer.
If you want a strong core, this would be a good start:
Wednesday:
1.) Some kind of squat (back, front, box, etc)
2.) Some kind of pull (deadlift, powerclean, rack pull, etc)
3.) Seated goodmorning
4.) Weighted straight legged situp (dumbell or cable)
5.) Weighted side Bends
Sunday:
Do more or less the same thing, with minor changes as necessary. One could substitute with similar exercises for variety if desired. All sets should be between 3 and 6 and all reps should be between 3 and 10. This is just a rough outline of course. If you bust your ass doing something similar to this, give or take, I imagine you have a good core.
Lastly, I left out one of the best lifts for your core, period. I did so because I want some people to actually try the outline I have listed above, and I know that most will just omit this lift anyway. But its the overhead squat. Its really simple...you just squat holding a bar at arms length overhead.
If you don't believe me, take Animal Mass's word for it. He can attest just how brutally hard this movement will work your core. And your ENTIRE core at once too, your abs, obliques, spinal erectors, etc. Of course, few core movements isolate your core to begin with...but few also recruit all of the muscles as effectively. However, to do this lift in a commercial gym you have to be willing to set aside your ego, something I think most people have a problem with (if you're not gunna do side bends, I don't imagine you'll do overhead squats).
Anyway, all this stuff is great for working your core. The key to a strong core is to batter the hell out of it from all sides 2-4 times a week at first (more if you're an elite athlete, powerlifter, or Olympic lifter). Someone mentioned not doing this if you compete in bodybuilding. Well, thats true, judges tend to mark down for large cores.
However, how many of you guys actually compete? Thats what I thought, very few of you. Most just want to look big, strong, and healthy. You can't do that without a strong core. Oh yeah, and again...for shit's sake, chicks LIKE a big strong looking core, and thats what most of you care about anyway.
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