ABS-SPINE-X-FRONT/SIDE-PLANK/BRIDGE


ABS & SPINE – FRONT BRIDGE & SIDE BRIDGE


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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

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PSOAS MAJOR, QUADRATUS LUMBORUM
RECTUS ABDOMINIS, EXTERNAL OBLIQUE

– Bridges/Planks


Evaluation of Psoas Major and Quadratus Lumborum Recruitment Using Imaging Before and After 5 Trunk Exercises – Imai – 2017
Procedure
– Diffusion‐weighted imaging is a noninvasive MRI – magnetic resonance imaging technique that can be used to assess the recruitment of muscles
Exercises
(A) front bridge hand‐knee: bird-dog
(B) front bridge elbow (forearm)‐knee: bird-dog variation
(C) front bridge elbow (forearm)‐toes: bird-dog variation
(D) side bridge
(E) knee raise: edge of table; knees flexed 90º at start of lift
Results for Right Side
Psoas Major (PM): bird dog elbow-toes 14.  knee raise 12 . bird dog elbow‐knee 8 . side bridge 5 . bird dog hand-knee 1
Quadratus Lumborum (QL): side bridge 15
Rectus Abdominis: bird dog elbow-toes 10 . knee raise 9 . side bridge 8 . bird dog elbow-knee 7 . bird dog hand-knee 3
Obliques – Lateral Abdominals: bird dog elbow-toes 12 . knee raise 10 . side bridge 10 . bird dog elbow-knee 7 . bird dog hand-knee 1

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