STRENGTH & MUSCLE BUILDING EXERCISES
· KNEE-UPS or REVERSE SIT-UP or HIP RAISE
· 1/4 SIT-UPS
Saeterbakken AH1, Fimland MS.
Eur J Appl Physiol. 2012 May;112(5):1671-8. doi: 10.1007/s00421-011-2141-7. Epub 2011 Aug 30.
– Compare the electromyographic activity (EMG) of the superficial core muscles (i.e. rectus abdominis, external oblique and erector spinae) between seated, standing, bilateral and unilateral dumbbell shoulder presses
– 15 healthy males performed five repetitions at 80% of one-repetition maximum of the exercises in randomized order
– Rectus abdominis: ~49% lower in seated bilateral versus unilateral, similar in standing bilateral versus unilateral, ~81% lower in bilateral seated versus standing, ~59% lower in unilateral seated versus standing
– External oblique: ~81% lower in seated bilateral versus unilateral, ~68% lower in standing bilateral than unilateral, ~58% lower in bilateral seated versus standing, ~28% lower in unilateral seated versus standing
– Erector spinae: similar in seated bilateral versus unilateral, ~18% lower in standing bilateral versus unilateral, similar in seated versus standing bilateral and unilateral
– To enhance neuromuscular activation of the superficial core muscles, standing exercises should be used instead of seated exercises, and unilateral exercises should be used instead of bilateral exercises.
International Journal of Sports Medicine 36(11) · July 2015
Atle Hole Saeterbakken; Vidar Andersen
– Compare core muscle activation in 3 different row exercises (free-weight bent-over row, seated cable row and machine row) performed unilaterally and bilaterally, at matched effort levels
– 15 resistance-trained men (26.0±4.4 years, 81.0±9.5 kg, 1.81±0.07 m) performed the exercises in randomized order.
– Erector spinae, EMG in bilateral free-weight row was greater than bilateral machine 34% and unilateral free-weight rows 12%
– Erector spinae and Multifidus, EMG in unilateral machine- and cable row were 60-63% and 74-78% of the bilateral performance
– External oblique, EMG during bilateral exercises were 37-41% of the unilateral performance
– External oblique and Multifidus, EMG in unilateral cable- and machine rows were 50-57% and 70-73% of the free-weight row
– Rectus abdominis there were no significant differences between conditions
1) free-weight row provided greater EMG activity in erector spinae (bilaterally and unilaterally) and multifidus (unilaterally) than machine row
2) unilateral performance of exercises activated the external oblique more than bilateral performance, regardless of exercise
3) generally bilateral performance of exercises provided higher erector spinae and multifidus EMG activity compared to unilateral performance