Comparison of Eight Abdominal Exercises using EMG, RPE, and Exercise Preference
Sarah Lillvik, Jenell Roberts, Sara Brett, Jared Patton, Joshua Henderson, Anne Hays, Kimberly Smith, and Jeff Lynn
To evaluate the effects of 8 different exercises on the myoelectric activity of the upper (URA) and lower rectus abdominis (LRA). Exercise preferences were also obtained.
Methods: Twenty-nine men (n=12) and women (n=17) aged 19.6±1.0y performed 8 randomly assigned abdominal muscle exercises: sit-up, crunch, Ab-Rocket, Bender Ball, Bean, Ab-Lounge, Ab-sling, and Stability Ball. Each participant performed 1 exercise per day on 8 nonconsecutive days. Each exercise was performed for 60 repetitions or until failure at a cadence of 20 repetitions per minute. Surface electromyography (EMG) was recorded from the URA and LRA during each repetition. ANOVA with repeated measures compared EMG activity between exercises during the 10th repetition. Significance level was set at p ≤ 0.05. Participants also completed a questionnaire regarding their exercise preference and likelihood of equipment purchase.
Results: For the URA, the order of exercises from most to least EMG activity was; Ab-Sling, Ab-Rocket, crunch, sit-up, Stability ball, Bender Ball, Ab-Lounge, and Bean. The Ab-sling produced higher URA EMG activity than all other exercises (p<0.05). For the LRA, the order of exercises from most to least EMG activity was; Ab-Sling, sit-up, Ab-Rocket, crunch, Swiss Ball, Bender Ball, Ab-Lounge, and Bean. The Ab-Sling produced higher EMG activity than all the other exercises (p<0.05) except the sit-up. Survey data revealed that 74% of participants would neither use nor purchase the Ab-sling or Ab-Rocket. Conclusions: For the 8 exercises examined in this study, the Ab-Sling, Ab-Rocket, crunch, and sit-up produced the most muscle activation in URA and LRA, but because participants would neither purchase nor use the Ab-Sling or Ab-Rocket, the sit-up or crunch should be prescribed for rectus abdominis exercise.