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Abdominal Muscles Activation Exercises

Have you ever wondered which core exercises are best in terms of activating the abdominal muscles?

Todayโ€™s in this post looks at an article from the Journal of Orthopaedic and Sports Physical Therapy that used EMG testing to measure abdominal activity during 8 Swiss ball exercises.

According to this research, the roll-out and pike exercises were most effective in recruiting the upper and lower rectus abdominis, internal and external obliques and latissimus dorsi muscles. The knee-up exercise was a good option as well.

Roll Out Exercise:

Roll Out Exercise


  1. Use any swill ball or rubber ball
  2. Try to maintain the position on your elbow bend
  3. Roll, to & fro
  4. Extend (Lengthen) your knees
  5. Try to bear weight on your belly
  6. Maintain this position for 10 seconds
  7. Repeat this exercise for 15 times


Pike Exercise


  1. Maintain the position of your body like (Push Up)
  2. Try to drag your foot on the grounds towards your hands
  3. Uplift your buttocks
  4. Maintain this position for at least 5 to 10 second
  5. Repeat this exercise for 10 time


Escamilla RF, et al. Core muscle activation during Swiss ball and traditional abdominal exercises. J Orthop Sports Phys Ther. 2010.

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