ABS: SIT-UPS, CURL-UPS, CRUNCHES
CLICK ON IMAGE TO ENLARGE
EMG STUDIES
UPPER & LOWER RECTUS ABDOMINIS, LOWER ABDOMINAL STABLIZERS, EXTERNAL OBLIQUE
– Sit-up & Curl-ups
The effects of different sit- and curl-up positions on activation of abdominal and hip flexor musculature – Parfrey – 2008
Results for the Curl Up – Isometric Contractions
Upper Rectus Abdominis (URA): feet non-fixated .64 . bent knee .60 . five or ten cm hand travel .62
Lower Rectus Abdominis (LRA): feet non-fixated .40 . bent knee .39. ten cm hand travel .38
Lower Abdominal Stabilizers (LAS): feet non-fixated .27 . bent knee .27 . ten cm hand travel .26
External Obliques (EO): feet non-fixated .21 . bent knee .20 . ten or fifteen cm hand travel .20
1
RECTUS ABDOMINIS, EXTERNAL & INTERNAL OBLIQUE, ERECTOR SPINAE
– Dynamic & Static Exercises
Trunk Muscle Activities During Abdominal Bracing: Comparison Among Muscles and Exercises – 2013 – Maeo
5 Static Exercises
– Abdominal Bracing, Abdominal Hollowing | Prone Plank, Side Plank, Supine Plank
5 Dynamic Exercises
V-sits, Sit-ups Feet Anchored, Curl-ups | Back Extensions on the floor, Back Extensions on a bench
Results
Rectus Abdominis: V-Sit 80 . Sit-up feet anchored 44 . Curl-up 44 . Prone Plank 30
External Oblique: V-Sit 65 . Sit-up feet anchored 44 . Curl-up 36 . Side Plank 36
Internal Oblique: Abdominal Hollowing 62 . Abdominal Bracing 60 . V-Sit 50 . Sit-up feet anchored 36
Erector Spinae: Floor back extension 62 . Bench back extensions 58 . Supine Plank 36
1
RECTUS ABDOMINIS, EXTERNAL OBLIQUE
– Multiple Exercises
ACE RESEARCH STUDY ON ABS – PDF File – 2001
Exercises – see PDF File
– Traditional Crunch; Long Arm Crunch; Big Ball Crunch; Legs Vertical Crunch
– VKR – vertical knee raise ; Reverse Crunch knees bent on floor
– Rollout Variation: Torso Track
Results
Rectus Abdominis:
.- VKR 212 . Big Ball Crunch 139 . Crunch legs vertical 129 . Torso Track 127 . Long arm crunch 119 . Reverse Crunch knees bent 109 . Crunch 100
Obliques:
– VKR 319 . Reverse Crunch knees bent 240 . Crunch legs vertical 216 . Big Ball Crunch 147 . Torso Track 145 . Long arm crunch 118 . Crunch 100
RECTUS ABDOMINIS UPPER & LOWER, EXTERNAL & INTERNAL OBLIQUE
– Multiple Exercises
ACE RESEARCH STUDY ON ABS – 2014
Note: Captain’s Chair is Knee-ups with forearms supported
Upper Rectus Abdominis:
– Decline Bench Curl up 108 . Big Ball Crunch 104 . Traditional Crunch 100 . VKR 86 . Knee-up Straps 82 . Ab Wheel Rollout 80
Lower Rectus Abdominis:
– Traditional Crunch 100 . Decline Bench Curl up 100 . Big Ball Crunch 98 . Knee-up Straps 98 . VKR 96 . Ab Wheel Rollout 95
External Obliques:
– Ab Wheel Rollout 180 . Decline Bench Curl up 162 . Knee-up Straps 158 . VKR 142 . Big Ball Crunch 120 . Traditional Crunch 100
1
RECTUS ABDOMINIS UPPER & LOWER, EXTERNAL & INTERNAL OBLIQUE
– Multiple Exercises
Electromyographic analysis of traditional and nontraditional abdominal exercises: implications for rehabilitation and training – Escamilla – 2006
Results
Upper Rectus Abdominis:
– Reverse Crunch 30º Incline 78 . Wheel Rollout 77 . Hanging Knee-up 70 . Crunch 58
Lower Rectus Abdominis:
– Wheel Rollout 80 . Hanging Knee-up 77 . Wheel Pike 56 . Reverse Crunch 30º Incline 52 . Crunch 48 . Wheel Knee-up 45
External Obliques:
– Wheel Pike 96 . Wheel Knee-up 80 . Hanging Knee-up 80 . Wheel Rollout 65 . Reverse Crunch with Weights 55
Internal Obliques:
– Reverse Crunch 30º Incline 86 . Hanging Knee-up 86 . Wheel Pike 82 . Reverse Crunch 55
1
1