ABS-X–ROLLOUTS


ABS & SPINAL MUSCLES – ROLLOUTS


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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 98Knee-up Straps 98 . VKR 96 . Ab Wheel Rollout 95
External Obliques:
– Ab Wheel Rollout 180 . Decline Bench Curl up 162Knee-up Straps 158 . VKR 142 . Big Ball Crunch 120 . Traditional Crunch 100

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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 56Reverse Crunch 30º Incline 52 . Crunch 48 . Wheel Knee-up 45
External Obliques:
Wheel Pike 96 . Wheel Knee-up 80Hanging Knee-up 80Wheel Rollout 65 . Reverse Crunch with Weights 55
Internal Obliques:
– Reverse Crunch 30º Incline 86
. Hanging Knee-up 86 . Wheel Pike 82 . Reverse Crunch 55

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