ABS – STRENGTH & MUSCLE BUILDING EXERCISES


ABS – STRENGTH & MUSCLE BUILDING EXERCISES


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· SUPPVERSITY EMG SERIES – CORE ·


YOUTUBE VIDEOS


  1. RANKING AB EXERCISES – ATHLEAN
  2. AB EXERCISES – 1 – JEREMY ETHIER
  3. AB EXERCISES – 2 – JEREMY ETHIER
  4. AB EXERCISES – 3 – JEREMY ETHIER
  5. AB EXERCISES – 4 – JEREMY ETHIER
  6. AB EXERCISES – JEFF NIPPARD
  7. AB ANATOMY & TRAINING PROGRAM – BODYBUILDING.COM








EMG MUSCLE ACTIVITY OF THE CORE DURING BILATERAL & UNILATERAL SEATED & STANDING RESISTANCE EXERCISE


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Saeterbakken AH1, Fimland MS. Eur J Appl Physiol. 2012
– 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 vs unilateral, similar in standing bilateral vs unilateral, ~81% lower in bilateral seated vs standing, ~59% lower in unilateral seated vs standing
– External oblique: ~81% lower in seated bilateral vs unilateral, ~68% lower in standing bilateral vs unilateral, ~58% lower in bilateral seated vs standing, ~28% lower in unilateral seated vs standing
– Erector spinae: similar in seated bilateral vs unilateral, ~18% lower in standing bilateral vs unilateral, similar in seated vs standing bilateral and unilateral


EFFECT OF PERFORMING BILATERAL AND UNILATERAL ROW EXERCISES ON CORE MUSCLE ACTIVATION


International Journal of Sports Medicine 36(11) · July 2015 Atle Hole Saeterbakken; Vidar Andersen
– 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
CONCLUSIONS
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


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