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Associate Professor of Physical Therapy, California State University Sacramento, Sacramento, CA.
Graduate student (at the time of study), Duke University Medical Center, Durham, NC.
3
Student (at the time of study), Duke University Medical Center, Durham, NC.
4
Student (at the time of study), California State University Sacramento, Sacramento, CA.
5
Lieutenant, Medical Service Corps, US Navy, Naval Health Research Center, San Diego, CA.
6
Associate Professor of Kinesiology and Health Science, California State University Sacromento,
Sacromento, CA.
7
Associate Professor of Orthopaedic Surgery, Duke University Medical Center, Durham, NC.
The protocol used in this study was approved by the Institutional Review Board at Duke University
Medical Center, Durham, NC. The authors of this manuscript affirm we have no financial affiliation
(including research funding) or involvement with any commercial organization that has a direct financial
interest in any matter included in this manuscript.
Address correspondence to Rafael Escamilla, Associate Professor of Physical Therapy, California State
University Sacramento, Department of Physical Therapy, 6000 J Street, Sacramento, CA 95819-6020.
E-mail: rescamil@csus.edu
2
REPORT
RESEARCH
FIGURE 1. Ab Rocker.
FIGURE 2. Ab Roller.
The purpose of this study was to test the effectiveness of 7 popular commercial abdominal machines
and 2 common abdominal strengthening exercises on
activating abdominal and extraneous musculature. It
was hypothesized that significant differences would be
found in the normalized electromyographic (EMG)
data of both abdominal and extraneous muscle activity among exercises.
METHODS
Subjects
FIGURE 4. Ab Twister.
RESEARCH
REPORT
FIGURE 6. Ab Slide.
Exercise Descriptions
FIGURE 3. Ab Doer.
J Orthop Sports Phys Ther Volume 36 Number 2 February 2006
FIGURE 7. SAM.
48
FIGURE 9. Crunch.
Procedures
49
REPORT
RESEARCH
Data Processing
Raw EMG signals were full-wave rectified, smoothed
with a 10-millisecond moving average window, and
linear enveloped, then averaged over the entire
duration of each exercise repetition. For each repetition the EMG data were normalized for each muscle
50
Data Analysis
A 1-factor repeated-measures analysis of variance
was employed to assess differences in normalized
EMG muscle activity among the different exercise
variations (P .01). Post hoc analyses were performed
using the Bonferroni test to evaluate the significance
of between-exercise pairwise comparisons (P.01).
RESULTS
Normalized EMG data for each muscle and exercise are shown in Table 1. Among all exercises tested,
upper rectus abdominis EMG activities were greatest
for the Ab Slide (straight and curved), Torso Track,
crunch (normal and oblique), and Ab Roller (crunch
and oblique) exercises, and lowest for the Ab Twister
(crunch and oblique), Ab Rocker (crunch and oblique), and Ab Doer (good morning, body boogie,
and body bob) exercises. Lower rectus abdominis
EMG activities were greatest for the Ab Slide (straight
and curved) and Torso Track exercises, and lowest
for the Ab Twister (crunch and oblique), Ab Rocker
(crunch and oblique), and Ab Doer (good morning,
body boogie, and body bob) exercises. Graphical
representations of upper and lower rectus abdominis
activity ranked from highest to lowest among all
exercises are shown in Figures 10 and 11.
The external oblique EMG activity for the crunch
(normal), Ab Roller (crunch), and Ab Doer (good
morning) exercises were significantly lower compared
to the Ab Slide (straight and curved) and bent-knee
sit-up exercises. Internal oblique EMG activities were
greatest for the Ab Slide (straight and curved), Torso
Track, bent-knee sit-up, and crunch (normal and
oblique) exercises, and lowest for the Ab Roller
(oblique), Ab Twister (crunch and oblique), Ab
Rocker (crunch and oblique), and Ab Doer (good
morning) exercises. Graphical representation of external and internal oblique activity ranked from
highest to lowest among all exercises are shown in
Figures 12 and 13.
Sternal pectoralis major EMG activities were greatest for the Ab Slide (straight and curved), Torso
Track, SAM, and Ab Twister (crunch and oblique)
exercises, and lowest for the Ab Rocker (crunch and
oblique), Ab Doer (good morning, body boogie, and
body bob), Ab Roller (crunch and oblique), and
crunch (normal and oblique) exercises. Triceps
brachii long head EMG activities were significantly
J Orthop Sports Phys Ther Volume 36 Number 2 February 2006
67 26
61 24
67 25
51 9
50 15
38 12ab
42 17ab
46 17
49 12
19 8abcde
20 7abcde
15 8abcdefg
14 10abcdefg
14 7abcdefg
12 4abcdefg
7 5abcdefg
72 19
66 19
72 17
50 8ab
39 14ab
44 13ab
50 20ab
42 12ab
36 16ab
19 10abcdefg
22 11abcfg
13 5abcdefg
14 8abcdefg
14 5abcdefg
11 6abcdefg
7 4abcdefg
Lower Rectus
Abdominis*
40
42
32
16
32
41
31
13
20
21
33
22
31
16
24
30
16
17
18
11af
22
16
21
8af
9
12
18
11
18
11af
10
19
External
Oblique*
53
51
58
41
40
49
36
38
25
22
28
24
23
22
31
37
15
15
14
9
11
21
13b
9b
11abf
9abf
11abf
8abf
8abf
13abf
13b
18b
Internal
Oblique*
REPORT
23 7
20 9
20 8
4 3abgi
6 5agi
8 6ag
26 15
7 5agi
5 3abgi
13 11
22 15
7 7agi
6 6agi
4 4abgi
3 2abgi
2 2abgi
Sternal
Pectoralis
Major*
30 12
26 12
26 11
1 1ab
2 2ab
2 2ab
10 6ab
3 2ab
3 2ab
7 3ab
5 4ab
6 4ab
7 4ab
2 1ab
1 1ab
2 1ab
Triceps
Long Head*
* Significant difference (P .001) in EMG activity among abdominal exercises based on a 1-way repeated-measures analysis of variance.
Key to pairwise comparisons (P .01):
a. Significantly less EMG activity compared to the Ab Slide (straight and curved).
b. Significantly less EMG activity compared to the Torso Track.
c. Significantly less EMG activity compared to the crunch (normal).
d. Significantly less EMG activity compared to the crunch (oblique).
e. Significantly less EMG activity compared to the Ab Roller (crunch and oblique).
f. Significantly less EMG activity compared to the bent-knee sit-up.
g. Significantly less EMG activity compared to the SAM.
h. Significantly less EMG activity compared to the Ab Twister (crunch).
i. Significantly less EMG activity compared to the Ab Twister (oblique).
j. Significantly less EMG activity compared to the Ab Rocker (crunch).
k. Significantly less EMG activity compared to the Ab Doer (good morning and body boogie).
Ab Slide (straight)
Ab Slide (curved)
Torso Track
Crunch (normal)
Crunch (oblique)
Bent knee sit-up
SAM
Ab Roller (crunch)
Ab Roller (oblique)
Ab Twister (crunch)
Ab Twister (oblique)
Ab Rocker (crunch)
Ab Rocker (oblique)
Ab Doer (good morning)
Ab Doer (body boogie)
Ab Doer (body bob)
Upper Rectus
Abdominis*
TABLE 1. Average EMG (SD) for each muscle and exercise expressed as a % of maximum isometric voluntary contraction.
RESEARCH
51
10 4
10 3
10 5
5 1g
85
6 3g
12 6
5 2g
6 2g
5 2g
6 2g
6 3g
5 2g
2 2abg
2 1abg
1 1abg
Latissimus
Dorsi*
3 2k
2 2k
2 2k
2 1k
5 3k
4 2k
4 2k
3 2k
3 2k
4 3k
5 6k
4 3k
3 1k
15 7
13 8
83
Lumbar
Paraspinals*
5 3fhj
9 7f
6 5fhj
3 2fhj
3 2fhj
36 16
20 15
1 1fhj
2 2fhj
27 19
24 14
30 21
21 16
12 11f
24 19
16 14f
Rectus
Femoris*
100
90
Normalized EMG (%MVIC)
80
70
60
50
40
30
20
10
SA
nt
-k
M
ne
e
Tw
si
t-u
is
te
p
r
Ab
(o
b
Tw
liq
ue
is
te
)
r(
Ab
cr
R
un
oc
ch
ke
)
Ab
r(
c
R
r
un
oc
Ab
ch
ke
D
)
r
oe
(o
r(
bl
iq
go
ue
Ab
od
)
m
D
oe
or
n
r(
in
bo
g)
d
y
Ab
bo
D
og
oe
ie
r(
)
bo
dy
bo
b)
Ab
Be
ed
)
(n
or
C
ru
m
nc
al
)
h
(o
Ab
bl
R
iq
ol
ue
le
)
r(
Ab
ob
l
i
R
qu
ol
e)
le
r(
cr
un
ch
)
ch
C
ru
n
(c
u
rv
Tr
a
Sl
id
To
rs
o
Ab
Ab
Sl
id
e
(s
t
ra
i
gh
t)
ck
FIGURE 10. Upper rectus abdominis normalized mean (SD) EMG activity among exercises.
100
90
Normalized EMG (%MVIC)
80
70
60
50
40
30
20
10
Ab
Sl
id
e
(s
tra
ig
ht
To
)
rs
o
Ab
Tr
Sl
ac
id
k
e
(c
C
ur
ru
ve
nc
d)
h
(n
or
m
al
)
Be
SA
nt
-k
M
n
ee
Ab
si
R
t-u
ol
le
p
r(
cr
C
un
ru
nc
ch
h
)
(o
Ab
b
liq
R
ol
ue
le
)
Ab
r(
ob
Tw
liq
is
ue
te
)
r(
Ab
ob
Tw
liq
is
ue
te
)
Ab
r(
cr
R
un
oc
Ab
ch
ke
D
)
r
oe
(o
r(
bl
iq
go
ue
od
)
Ab
m
or
R
ni
oc
ng
Ab
ke
)
r(
D
oe
cr
un
r(
ch
bo
)
dy
Ab
b
D
o
og
oe
ie
r(
)
bo
dy
bo
b)
FIGURE 11. Lower rectus abdominis normalized mean (SD) EMG activity among exercises.
70
60
50
40
30
20
10
Ab
Sl
id
e
(c
ur
Be
ve
nt
d)
-k
ne
e
Ab
si
Sl
t-u
id
p
e
Ab
(s
t
r
Tw
ai
gh
is
te
t)
r(
ob
liq
ue
To
)
rs
o
C
Tr
ru
ac
nc
k
h
(o
bl
iq
ue
)
Ab
R
SA
oc
ke
M
r(
Ab
ob
D
liq
oe
ue
r(
Ab
)
b
od
D
oe
y
r(
bo
bo
b)
d
y
Ab
bo
R
og
oc
ie
ke
)
r(
Ab
cr
un
Tw
ch
is
te
)
r
(c
Ab
ru
R
nc
ol
h)
le
r(
ob
C
liq
ru
ue
Ab
nc
)
D
h
oe
(n
or
r(
m
go
al
od
)
m
Ab
or
ni
R
ng
ol
le
)
r(
cr
un
ch
)
FIGURE 12. External oblique normalized mean (SD) EMG activity among exercises.
RESEARCH
80
60
50
40
REPORT
70
30
20
10
Ab
Sl
id
e
Ab
(c
ur
Sl
ve
id
d)
e
(s
tra
ig
To
ht
)
rs
Ab
o
R
T
ol
ra
le
ck
r(
ob
C
ru
liq
nc
ue
h
)
(
no
C
ru
rm
nc
al
h
)
(o
bl
iq
ue
Ab
)
D
oe
SA
r
M
Ab (bo
dy
R
bo
Ab
ol
le
b)
D
r(
oe
c
ru
r(
nc
bo
h)
Ab
dy
bo
Tw
og
is
te
ie
)
r(
cr
Be
u
nt
nc
-k
h)
Ab
ne
e
R
si
oc
t-u
ke
Ab
p
r(
cr
R
oc
un
ch
Ab ker
)
(
ob
Tw
Ab
liq
is
ue
te
D
oe
r(
)
o
r(
bl
go
iq
ue
od
)
m
or
ni
ng
)
FIGURE 13. Internal oblique normalized mean (SD) EMG activity among exercises.
DISCUSSION
Biomechanical Differences Between Flexion and
Extension Exercises
The Ab Slide and Torso Track were the most
effective exercises in activating abdominal musculature, including the upper and lower rectus abdominis
and the external and internal oblique. While performing these exercises, the abdominal muscles contract in a different manner compared to performing
traditional trunk flexion exercises. During the rollJ Orthop Sports Phys Ther Volume 36 Number 2 February 2006
anterior fibers of the intervertebral disk are compressed, while the posterior fibers are in tension. In
addition, in extreme lumbar flexion intradiscal pressure may increase several times above the normal
intradiscal pressure from a resting supine position.18,19 While these stresses on the disk may not be
problematic for the normal healthy disk, they may be
detrimental to the degenerative disk or pathologic
spine.
There have only been a few studies that have
compared abdominal machine exercises to the traditional crunch or bent-knee sit-up exercises.6,7,12,24,26
Most of these studies compared the crunch to the Ab
Roller, and like the results of the current study, there
were generally no significant differences in abdominal muscle activity between these 2 exercises. The
biggest difference between these exercises is that the
Ab Roller provides head support, which may make it
more comfortable to perform compared to the
crunch. The only known study to investigate abdominal muscle activity between the crunch and the Torso
Track and Ab Doer (good morning) was by Sternlicht
and Rugg,24 and these authors found similar results
as the current study: that abdominal muscle activity
was significantly greater in the crunch and Torso
Track compared to the Ab Doer (good morning).
TABLE 2. Relative muscle recruitment of the trunk, upper extremity, and hip musculature. Note: the Ab Slide (straight and curved) and
Torso Track were the exercises that produced the greatest activation of the abdominal, oblique, and upper extremity musculature, while
only minimally recruiting the hip flexors.
Abdominal and
Oblique Muscles
Upper Extremity
Muscles
Greatest recruitment
Intermediate recruitment
Ab Twister (crunch
and oblique)
Ab Rocker (crunch
and oblique)
Crunch (oblique)
Bent-knee sit-up
Ab Roller (crunch and
oblique)
Ab Rocker (oblique)
SAM
Ab Doer (body bob)
Ab Doer (good morning)
Least recruitment
Ab Twister (crunch
and oblique)
Ab Rocker (crunch
and oblique)
Ab Doer (good morning, body boogie, and
body bob)
Crunch (normal)
Ab Doer (good morning, body boogie, and
body bob)
Ab Twister (crunch
and oblique)
Ab Rocker (crunch
and oblique)
Ab Roller (crunch and
oblique)
Bent-knee sit-up
Crunch (normal and
oblique)
SAM
Ab Slide (straight and
curved)
Torso Track
54
Exercise Intensity
The Ab Slide and Ab Roller were the only 2
commercial exercises in which resistance could not
be adjusted. This may account for more moderate
amounts of muscle activity in the Ab Roller (because
resistance could not be added to make it harder) and
higher amounts of muscle activity in the Ab Slide
(because there was no way to make it easier).
However, the Torso Track, which is performed in the
same manner as the Ab Slide and did have resistance
bands that could be adjusted to make it easier or
harder, had nearly identical muscle activity compared
to the Ab Slide. The subjects used in the current
study were all relatively young, active individuals who
all used the Torso Track in a more difficult resistance
setting. This more difficult resistance may be appropriate for younger more active individuals, but older,
less active, or weaker individuals may not be able to
correctly perform the Ab Slide due to its difficulty
level. In addition, all subjects set the resistance for
the Ab Doer, Ab Rocker, and Ab Twister to the
maximum number of resistance bands that could fit
on each device. Even with maximal resistance, these 3
commercial abdominal devices recorded the lowest
amount of abdominal activity. In contrast, the Ab
Slide, Ab Roller, and Torso Track generated significantly greater abdominal and oblique muscle activity
compared to the Ab Doer, Ab Rocker, and Ab Twister.
REPORT
Despite slightly greater external oblique EMG activities in oblique and curved techniques, mean
abdominal and oblique EMG activities generally were
not significantly different between technique variations for exercises such as the Ab Slide, crunch, Ab
Roller, Ab Twister, and Ab Rocker (eg, normal
crunch versus oblique crunch, straight Ab Slide
versus curved Ab Slide). Because simultaneous trunk
flexion and rotation have been shown to increase the
risk of torsional injury to the annulus fibrosis of the
intervertebral disk, as well as generate relatively high
lumbar compressive forces,3 and because abdominal
and oblique EMG activities were generally not different between uniplanar and multiplanar trunk movements, the additional risks involved when performing
multiplanar trunk flexion and rotation motions are
not warranted for individuals who have lumbar disk
pathologies.
RESEARCH
Technique Variations
CONCLUSIONS
The exercises in the current study activated abdominal muscles by actively flexing the trunk
(crunch, bent-knee sit-up, SAM, Ab Roller, Ab
Twister, Ab Rocker, Ab Doer) or by resisting trunk
extension (Ab Slide and Torso Track). The Ab Slide
and Torso Track exercises produced the highest
activation of the abdominal and upper extremity
muscles while minimizing low back and hip flexion
activity. Both the bent-knee sit-up and crunch exercises demonstrated similar amounts of abdominal
activation, while the Ab Twister, Ab Rocker, SAM, Ab
Doer, and bent-knee sit-up exercises exhibited the
greatest rectus femoris activity. The Ab Doer (good
morning and body boogie) exhibited the greatest
amount of lumbar paraspinal activity.
ACKNOWLEDGEMENTS
REFERENCES
57
REPORT
RESEARCH