A strong and stable core has been linked to better physical performance and less back pain. The list of exercises designed to strengthen the core is endless. But, which exercise is the best?
A study recently published in the Journal of Orthopaedic & Sports Physical Therapy(2010;40[5],265-76) set out to answer this question. The study examined eight stability ball exercises and two floor abdominal exercises to access which exercise activated the low back and abdominal musculature the most. Stability ball exercises included roll-out, pike, knee-up, skier, hip extension, decline push-up and seated march.Floor based exercises included a crunch and a bent-knee sit-up. Participants performed five repetitions of each exercise while electromyographic studies were collected.
The roll-out and pike were the most effective exercise in activating upper and lower rectus abdominis,external and internal obliques, and latissimus dorsi while limiting activity if the spine and leg musculature.
A strong and stable core has been linked to better physical performance and less back pain. The list of exercises designed to strengthen the core is endless. But, which exercise is the best?
A study recently published in the Journal of Orthopaedic & Sports Physical Therapy(2010;40[5],265-76) set out to answer this question. The study examined eight stability ball exercises and two floor abdominal exercises to access which exercise activated the low back and abdominal musculature the most. Stability ball exercises included roll-out, pike, knee-up, skier, hip extension, decline push-up and seated march.Floor based exercises included a crunch and a bent-knee sit-up. Participants performed five repetitions of each exercise while electromyographic studies were collected.
The roll-out and pike were the most effective exercise in activating upper and lower rectus abdominis,external and internal obliques, and latissimus dorsi while limiting activity if the spine and leg musculature.