Abstract
We propose a new exercise, the abdominal rise on the ball, to replace the traditional crunch in exercise programs. The aim of this study is to compare the activity of the abdominal muscles when performing an ARB with the same activity when performing a traditional crunch. Twenty healthy adults participated in the study. Surface electromyography (EMG) was recorded from the upper and lower rectus abdominis (URA, LRA), internal oblique (IO), external oblique (EO), transversus abdominis (TrA), and erector spinae (ES). EMG values were normalized to maximal voluntary isometric contraction. A paired t-test, nonparametric Wilcoxon test and correlation coefficient were used for statistical analysis. The normalized EMG values of EO, TrA and ES, were statistically significantly higher during the abdominal rise on the ball compared to the traditional crunch, while URA, LRA and IO were significantly lower during the abdominal rise on the ball compared to the traditional crunch. TrA, EO and IO are sufficiently activated during an abdominal rise on a ball, so the exercise could be deemed effective for strengthening these muscles.
Highlights
Comparison of an Abdominal Rise onThe strengthening of the abdominal muscles is used in many exercise programs to improve core stability, reduce lower back pain, improve posture, and enhance athletic performance
Electromyography (EMG) studies have shown that a TC primarily activates the rectus abdominis muscle, with the external oblique muscle (EO) and internal oblique muscles (IO)
As a supplement to a TC or as a replacement for a TC in programs with a single exercise for the abdominal muscles, in order to gain more effective stabilization of the core and reduced spinal loading, we propose an exercise that could activate the abdominal muscles associated with the intra-abdominal pressure (IAP) without excessive loading of the spine and disks
Summary
The strengthening of the abdominal muscles is used in many exercise programs to improve core stability, reduce lower back pain, improve posture, and enhance athletic performance. The most commonly used exercise is a TC, in which the legs are bent 90 degrees at the knees and 45 degrees at the hips. The torso bends up to 30 degrees. The differences between the exercise variations are mainly in the position of the arms, which can be behind the head, crossed on the chest, stretched along the torso or placed on the thighs. In the TC exercise, the arm position acts as a load. Electromyography (EMG) studies have shown that a TC primarily activates the rectus abdominis muscle, with the external oblique muscle (EO) and internal oblique muscles (IO)
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