Transversus Abdominis Ultrasound Thickness during Popular Trunk–Pilates Exercises in Young and Middle-Aged Women

Abstract

The transversus abdominis (TrA) is a core muscle that contributes to functional mobility and lumbar stability. This study aimed to compare the changes in TrA thickness during different Pilates exercises, and to identify the exercise that elicited the greatest TrA activation. Forty-four healthy women were divided into two groups: young (25–35 years old) and middle-aged (36–55 years old). TrA thickness was assessed by ultrasound while the participants performed five Pilates exercises: basic position, hundred, hip roll, side plank, and dead bug. A repeated measures analysis of variance revealed that the dead bug exercise induced a significantly higher increase in TrA thickness (relative to rest) than the other exercises (p < 0.05). The young group also showed a significantly higher overall TrA thickness than the middle-aged group (p < 0.05). The findings suggest that the dead bug exercise is the most effective for enhancing TrA activation among the Pilates exercises tested. The basic position and the hundred exercises can be used as warm-up exercises before performing more challenging exercises such as the hip roll, the side plank, and the dead bug. The sequence of exercises can be similar for both young and middle-aged women.

A Comparison between Core Stability Exercises and Muscle Thickness Using Two Different Activation Maneuvers

“…Over the past few years, there has been a debate about the most effective motor control strategy to achieve the dynamic stabilization of the core [ 40 , 53 , 54 , 55 , 56 ]. This study’s findings confirm the third hypothesis as the average relative thickness of all three core muscles (TrA, IO, LM) was greater when using the hollowing compared to the bracing maneuver ( Figure 5 ), which is consistent with previous studies [ 15 , 32 ]. Some studies have suggested that deep abdominal muscles are activated to a greater extent by abdominal hollowing, while superficial muscles are activated to a greater extent by abdominal bracing [ 26 , 32 ].…”

“…This study’s results have implications for individuals engaging in recreational exercise. These results contribute to the ongoing debate regarding the most effective motor control strategy for the dynamic stabilization of the core [ 14 , 15 , 28 , 29 ]. Specifically, for those looking to enhance core stability, the bird dog and side plank exercises, when combined with the hollowing maneuver, may be particularly advantageous.…”

“…The thickness of the right relaxed abdominals (TrA/IO) and LM was measured in the supine and prone positions, respectively. The selected exercises for comparison were based on previous studies [ 14 , 15 , 16 , 17 , 18 , 19 ] that demonstrated their effectiveness in activating the deep muscles of the trunk. Then, participants performed seven exercises using the bracing and hollowing technique, in random order as follows ( Figure 2 ): The plank exercise with elbow support and one arm extended: this variation of the traditional plank exercise primarily targets the core muscles, including the rectus abdominis, internal and external obliques, erector spinae, transverse abdominis, and lumbar multifidus.…”

“…Research studies have compared various core stability exercises and their variations, such as the plank, supine position, side plank, dead bug, bridge, and bird dog, to determine which one activates the core muscles the most [ 14 , 15 , 16 , 17 , 18 , 19 ]. However, each study suggested that a different exercise (e.g., plank, side plank, dead bug, bridge, bird dog) can achieve a greater increase in muscle thickness than the others.…”

“…Over the past decade, numerous scientists have made a concerted effort to identify exercises that maximize the activation of deep core muscles [ 14 , 15 , 28 , 29 ]. The results of these studies vary, possibly due to the lack of a specific exercise protocol for core stability and differing goals among researchers from various scientific fields.…”