EMG studies show that the bicycle crunch is particularly effective at activating
the external ab muscles.
Not exact matches
They're a thick connective tissue which goes through the
external oblique
ab muscles and the groin and into the front part of the iliac spine.
Your core is made up of the rectus abdominis (the
abs), the linea alba (the dense band of mid-line tissue that vertically connects the
abs), the internal and
external obliques, and the transversus abdominis, which is the deepest core
muscle layer.
Crunches don't work as many
muscle groups as planks but they hit the
external rectus abdominus
muscles and the
external obliques hard, the ones that give your
abs definition when they're developed.
If you are going to isolate your
Abs when working out then you should exercise the
Abs last, this is because most of the movements you do when working out, especially with free weights will involve you using your core, which are all the
muscles around your mid section including your lower back and includes all the
Abs (upper, lower and internal and
external obliques), to keep you stable.
They are also best known for working the rectus abdominis (a.k.a the six - pack
abs)
muscles and the
external obliques.
In this super
ab routine, you will target all areas of the mid-section: rectus abdominus (the six pack), internal and
external obliques, transverse abdominus (the deep
muscle that act as a corset pulling in your lower belly and supporting your lower back), erector spinae
muscles (
muscles which line the spine) and lumbar
muscles (
muscles of the lower back).
External oblique
muscle activity was highest in the power wheel jack knife, knee - tucks and
ab sling bent leg hanging raise.
Hildenbrand et al. (2004) found that
external oblique
muscle activity was higher in the kneeling roll out than during bent - leg, unsupported curl ups, Swiss ball curl ups, and the
Ab - Roller curl up device.
Konrad et al. (2001) compared a number of gymnastic exercises and found that the horizontal straight leg anchored side bend displayed the highest
external oblique
muscle activity, followed by the reverse curl up Escamilla et al. (2006) compared the power wheel roll out (power wheel in hands), jack knife and knee - tuck (power wheel attached to feet), the
ab sling bent - leg hanging leg raise, the flat and decline reverse curl up, the anchored bent leg sit up, and bent leg curl up.