Does Performing Plank on Unstable Surfaces Increase Core Muscle Activity?
Poster Presentation XML
Paper ID : 1148-11THCONF
1کارشناس ارشد بیومکانیک ورزشی، دانشکده تربیت بدنی و علوم ورزشی، دانشگاه خوارزمی تهران
2استاد، گروه بیومکانیک و آسیب شناسی ورزشی، دانشکده تربیت بدنی و علوم ورزشی، دانشگاه خوارزمی، تهران، ایران
3Assistant Professor of School of Physical Education and Sport Sciences, Shiraz University, Shiraz, Iran
Introduction: Instability training is a common resistance training method used in exercise programs and fitness facilities today. Instability can be obtained through the use of many devices and techniques including, but not limited to, unstable platforms such as Swiss balls or TRX suspension system. The purpose of this study was to examine the effect of suspension training on muscle activation during performance of variations of the Plank exercise.
Methodology: Fifteen participants took part. All individuals completed three repetitions each of three different Plank exercises that consisted of a floor based Plank, or Plank with foot suspended using a TRX® Suspension System and a Swissball where the order of the exercises was randomized. During plank performance, muscle activation was recorded from rectus abdominis, external oblique, erector spine lumbalis, and superficial lumbar multifidus muscles using electromyography. All planks were performed for a total of five seconds. Muscle activity during a 3-s hold period of the workouts was measured by EMG and normalized to the individual’s maximal voluntary contraction (MVC).
Results: Post-hoc analysis indicated that abdominal muscle activation was higher in all suspended conditions compared to the floor based Plank. The highest level of abdominal muscle activation occurred in the foot suspended using TRX® Suspension System. Among four muscles investigated, Rectus Abdominis activity was the greatest.
Discussion: Therefore, a traditional Plank performed on a labile device may be considered an advanced variation and appropriate for use when a greater challenge is warranted. However, caution should be taken for those individuals with a history or weakness in the lumbar region due to the increases in erector spinae activation during instability Plank.