ABS-X-UPPER-LOWER-BODY-EXERCISES


ABS & UPPER-LOWER BODY EXERCISES


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UPPER BODY EMG STUDIES


RECTUS ABDOMINIS, EXTERNAL OBLIQUE, ERECTOR SPINAE
– DB Overhead Press

Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise – Saeterbakken – 2011
Procedure
– 15 healthy males performed five repetitions of DB Overhead Press at 80% of 1RM
Results
Rectus Abdominis: standing bilateral 90 . standing unilateral 80 . seated unilateral 35 . seated bilateral 20
External Oblique: standing bilateral 40 . standing unilateral 15 . seated unilateral 15 . seated bilateral 30
Erector Spinae: standing bilateral 5 . standing unilateral 10 . seated unilateral 10 . seated bilateral 5

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RECTUS ABDOMINIS, EXTERNAL OBLIQUE, ERECTOR SPINAE, MULTIFIDUS
– DB Row, Seated Unilateral Cable Row, Machine Unilateral Row

The effect of bilateral and unilateral row exercises on core muscle activation · 2015 – Saeterbakken; Vidar Andersen
Procedure
– 15 resistance-trained men
Results
External oblique: db row 25% · seated cable unilateral 15%· machine unilateral 15%
Rectus abdominis:
no significant differences
Erector spinae
: bb row 30% · db row 28% · seated cable bilateral 25% · machine bilateral 25% · seated cable unilateral 15% · machine unilateral 12%
Multifidus: bb row 22% ·  db row 22% · machine bilateral 20% · seated cable bilateral 18% ·  seated cable unilateral 15% ·  machine unilateral 15%

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LOWER BODY EMG STUDIES


RECTUS ABDOMINIS, EXTERNAL OBLIQUE, ERECTOR SPINAE
– Squats, Leg Press, Smith Machine

Core Muscle Activation in Three Lower Extremity Exercises With Different Stability Requirements – Saeterbakken – 2022
Procedure
– compare core muscle surface electromyography (sEMG) during 3RM and the sEMG amplitude in the turnover from the descending to ascending phase
Results
Erector Spinae: squats 75 . smith machine 75 . leg press 65
Rectus Abdominis
: squats 17 . smith machine 15 . leg press 10
External Oblique: squats 20 . smith machine 17 . leg press 14

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RECTUS ABDOMINIS, EXTERNAL OBLIQUE, LONGISSIMUS, MULTIFIDUS
– Multiple Exercises

Trunk Muscle Activity During Stability Ball and Free Weight Exercises – Nuzzo, McBride – 2008
Procedure
– compare trunk muscle activity during stability ball and free weight exercises
– 9 resistance-trained men; squats (SQ) and deadlifts (DL) were completed with loads of approximately 50, 70, 90, 100%1RM
Exercises
1. Quadruped – Big Ball Bird Dog
2. Pelvic Thrust – Big Ball: shoulders & head on floor; feet on ball; legs straight through movement; not a hip thrust
3. Back Extension – Big Ball: both feet remained in contact with the floor; hands were placed behind the head throughout the movement.
4. Squat: repetitions were complete when a 70° knee angle was attained
5. Deadlift: feet were shoulder-width apart; grip lateral to the legs with an alternating grip
Results – Deadlift & Squat @70%RM
Longissimus (L1): Deadlift  130 . Squat 90 . Ball Back Extension 70 . Pelvic Thrust 50 . Quadruped 30
Multifidus (L5): Deadlift 125 .
Squat 95 . Ball Back Extension 50 . Pelvic Thrust 50 . Quadruped 40
Rectus Abdominus (RA)
:
no significant differences observed
External Oblique (EO): no significant differences observed


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