Trunk Exercises

Question 1

Why may conventional sit up not be ideal?

Answer 1

Some spine flexion and a lot of hip flexion (stress on psoas major and iliacus) resulting in much less abdominal muscle activity and more compressive force on lumbar spine

Question 2

What about a crunch for abdominal development?

Answer 2

Crunches result in spine flexion without hip flexion so more of an emphasis is placed on the abdominal muscles and less stress is placed on the hip flexors

Question 3

Is the lifting of the lower limbs effective?

Answer 3

Yes, particularly isolates the rectus abdominis.
Having legs straight out increases overall work load and the individual must maintain good posture to avoid lumbar compression.

Supposedly emphasis lower abs but this is controversial

Question 4

According to karst and Willet (2004) how can an individual emphasise the rectus during a trunk curl?

Answer 4

Push bully button out.
Aim to shorten distance between xiphoid process and pubic symphysis when curling up.
Focus on drawing rib cage down and in when curling up

Question 5

What did Kurst and Willet say about emphasis of the obliques?

Answer 5

Suck stomach in to move belly button downwards and try to flatten back against floor.
During curl, focus on flaring out rib cage

Question 6

What are some good exercises for core stability?

Answer 6

Abdominal hollowing isolates transverse abdominis by drawing belly button in and towards spine

Abdominal bracing (eg plank) where contraction is isometric 
Side plank where emphasis is on obliques and transverse abdominis- this one good as little strain on lumbar region