Effects of BOSU Ball(s) During Sit-Ups With Body Weight and Added Resistance on Core Muscle Activation

Abstract

The objective of this study was to assess the electromyographic activity of the rectus abdominis (upper and lower part) and external oblique during sit-ups performed on BOSU ball(s). Twenty-four men participated in a familiarization session, and in the next session, they performed the experimental tests in randomized order. The sit-ups were performed with 10 repetitions with body weight and with 10 repetition maximum (10RM) using elastic bands as external resistance under 4 different conditions: (a) on a stable surface, (b) with the BOSU ball under their feet (dome side down, lower-body instability), (c) BOSU ball under the low back (dome side up, upper-body instability), and (d) with BOSU balls under both feet and the low back (dual instability). The feet were not attached to the surface. We observed that with body weight, external oblique activation was decreased by upper-body instability and dual instability by 22-24% (p = 0.002-0.006), whereas the rectus abdominis was not affected by the surface. Using 10RM loads, the upper and lower rectus abdominis activities were increased by upper body and dual instability by 21-24% compared with that for a stable surface (P ≤ 0.001-0.036). Further, lower-body instability did not affect muscle activities significantly with either load for any condition. Hence, BOSU balls under the low back can increase and decrease abdominal muscle activation depending on the load, whereas placing a BOSU ball under the feet with the dome side down had little impact.

Clinical improvement and reduction in serum calprotectin levels after an intensive exercise programme for patients with ankylosing spondylitis and non-radiographic axial spondyloarthritis

“…The following exercises were employed: spinal (rotatory) exercises developed by Cumpelik [19], an educational back school method [20] and McKenzie therapy [21], posture correction according to the Brügger concept [22], elements derived from pilates [23] and muscle stretching. The major part was dedicated to the practice of correct activation of deep core stabilisation and the precise involvement of muscles in motion and balance training, particularly using BOSU balls, which are an established method for the encouragement of abdominal muscle activity [24] as a tool for stretching, lumbar strengthening and hip-joint mobility [25]. The final part (cool-down) consisted of techniques of relaxation, breathing exercises and elements of yoga.…”

Core Muscle Activity during Physical Fitness Exercises: A Systematic Review

“…Sit-ups and curl-ups have, for a long time, been the most common core physical fitness exercises [16]. However, new exercises have been developed by adding, for instance, unstable surfaces, such as Swiss balls, BOSU balls, or wobble balance board platforms in order to increase the proprioceptive demands of the exercises [16].…”

“…Sit-ups and curl-ups have, for a long time, been the most common core physical fitness exercises [16]. However, new exercises have been developed by adding, for instance, unstable surfaces, such as Swiss balls, BOSU balls, or wobble balance board platforms in order to increase the proprioceptive demands of the exercises [16]. In addition, a recent systematic review on the EMG activity during core physical fitness exercises considered that free-weight exercises may be recommended, since these multi-joint exercises are more time-efficient than core exercises on the floor or on unstable surfaces [2].…”

Análise eletromiográfica de músculos do abdome e reto femoral em exercícios abdominais com e sem superfície instável

“…Em função disso, investigações têm sido conduzidas a fim de determinar a maneira mais eficiente e correta de se realizar exercícios abdominais, principalmente por meio da eletromiografia de superfície [6][7][8][9][10] . Esta, segundo Basmajian e De Luca 11 , é o estudo da função muscular a partir da averiguação do sinal elétrico que emana do músculo.…”