![]() In contrast, more stable conditions seem more appropriate for pectoralis major and anterior deltoid muscles. Individually, the suspended push-up with a pulley system also provided the greatest triceps brachii, upper trapezius, rectus femoris and erector lumbar spinae muscle activation. Based upon global arithmetic mean of all muscles analyzed, the suspended push-up with a pulley system provided the greatest activity (37.76% of MVIC p < 0.001). Electromyographic data were analyzed with repeated-measures analysis of variance with a Bonferroni post hoc. Electromyographic signals were normalized to the maximum voluntary isometric contraction (MVIC). Average amplitude of the electromyog-raphic root mean square of Triceps Brachii, Upper Trapezius, Anterior Deltoid, Clavicular Pectoralis, Rectus Abdominis, Rectus Femoris, and Lumbar Erector Spinae was recorded. Push-up speed was controlled using a metronome and testing order was randomized. ![]() Young fit male university students (n = 29) performed 3 push-ups each with 4 different suspension systems. Exercise and Resting BP, folder/ purpose of this study was to analyze upper extremity and core muscle activation when performing push-ups with different suspension devices.“Functional Anatomy of the Core: the Abdomen.” Human Kinetics, us./blogs/excerpt/functional-anatomy-of-the-core-the-abdomen.“Transversus Abdominis Muscle.” NeuroImage, Academic Press,.And while you are there, use that exercise ball for some other awesome ab exercises that really engage your body and help you build lean, tight, defined abs! References: You can still do regular or traditional crunches and ab sit ups but with the option of adding in the exercise ball, you can hit your abs in a slightly different and safer way. It also allows for more stabilizing muscles to take part in the movement. Other Ab Exercises & Articles You Might LikeĪbs workout for women | Exercise Ball Pike Ups or Curl Ins Cardio Ab Workout Best Ab Workout for Women The Bottom Lineīy adding the stability ball to your crunches, you will be able to engage your transverse abdominis and external obliques better than if you do this ab exercise on the floor or with a mat. But, crunching on a stability ball also brings smaller muscles that stabilize the spine into action. All of the major ab muscles were activated, including the rectus abdominis, transverse abdominis, and the obliques. ![]() EMG is a method that uses electrodes placed on the muscle to record muscle activation. Are crunches on a stability ball better?īut does this really help you recruit more muscles fibers and improve activation? One study found that doing this exercise on a stability ball boosted activation of the abdominal muscles by between 24 to 38% based on EMG readings. Not just that though… with the unstable surface you begin recruiting muscles throughout your whole body including your legs, glutes, and spine. This in turn gives you a more complete ab workout. If you move a traditional ab crunch up to an exercise ball crunch, that uneven surface engages those internal and external oblique muscles to help you stay a top the ball. By adding in the ball, you force the stabilizing muscles of the core to engage. Second, stability and balance are important. With the ball there to support these crunches, you can avoid ‘throwing your back into it’ and arching to create momentum which puts your spine in a compromising position. Sure, a crunch can effectively be preformed on the floor so why I do love adding in a stability ball (exercise ball) for this ab exercise for women? Well, the first reason is that a stability ball supports the lower back and maintains proper form throughout the movement while discouraging over extension of the lower back. Abs should remain tight throughout this abdominal exercise But Why Use A Stability Ball for Crunches? – With control, lower the shoulders and chest back down to touch the ball. I like to choose a point in the ceiling to focus on directly over head to be sure that the neck stays in a neutral position. ![]() – Then, using the rectus adbominus activate your abs bringing your shoulders and chest upward toward the ceiling. It takes conscious effort to draw those muscles in and to tighten them. ![]() – Begin the movement by first engaging your core and tightening your transverse abdominus muscles. – For a ball crunch, the arms can be crossed over your chest or for a more advanced exercise all crunch, you can extend your arms straight out over head. – Walk your feet out as you roll back, allowing your lower back to come to rest on the ball. – Sit down on the ball with your knees bent at a 90 degree angle. – Choose and exercise ball (stability ball) that is approximately the same height as your knees and that is very firm. How to do Ball Crunches or the Stability Ball Crunch ![]()
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