REVERSE SIT-UP
Click on Image to Enlarge
1
EMG STUDIES
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
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
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