Core Body Exercise for Men

When it comes to functional fitness, developing a strong, flexible core should be a primary focus of any training regimen, especially for men. Often, men favor other exercises ahead of core muscle motions. A strong core improves performance for many other exercises, and is vitally necessary for the competitive athletic performance. The basics of core exercises for men depend on your goals, the available equipment and your current level of fitness.

  1. Muscles to Flex

    • The muscles to target that comprise the core include the rectus abdominis, obliques, erector spinea and transverse abdominis. To develop a strong, flexible core, each of these muscle groups will need attention in your training program. Many of the muscle groups can be engaged simultaneously in several exercises, but the transverse abdominis requires special attention to thoroughly engage, because they are deeply layered underneath the obliques.

    No Gear Required

    • Body weight exercises are effective for developing core muscles. While crunches and sit-ups are ubiquitous, they are not the most effective. Static exercises like the plank and side plank, when combined into a set, are effective for engaging all core muscles, including the transverse abdominis. Side bends, hyperextensions and Russian twists are also highly effective for total core engagement. Sit-ups and crunches can also be useful, but should not be a centerpiece of your abdominal work.

    Hit the Gym Floor

    • Increasing the intensity of your core workouts with weights will help develop power and functional strength. The core often engages during the performance of typical lifts like the bench press, squat, lat pulldown and deadlift. Core engagement provides support for the lift, and this engagement also strengthens the core muscles. In addition to the performance of these lifts, several strength training exercises will directly target core muscles. Adding weights to hyperextensions and side bends will directly engage the obliques, erector spinae and rectus abdominis.

    Rest Required

    • Employ an even mix of both body weight and weight training exercises to thoroughly work out your core. Avoid performing weight training exercises for your core on consecutive days; instead, set up your core workout schedule so that you train with weights one day, then follow it with core body weight exercises the next day. Follow this two-day segment with a complete core rest day to allow muscle regeneration, then repeat the two-day training segment. Follow that with another couple days of rest.