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Journal of Strength & Conditioning Research:
doi: 10.1519/JSC.0000000000000565
Original Investigation: PDF Only

Effects of BOSU ball(s) during sit-ups with body-weight and added resistance on core muscle activation.

Saeterbakken, Atle Hole; Andersen, Vidar; Jansson, June; Kvellestad, Ann Charlotte; Fimland, Marius Steiro

Published Ahead-of-Print
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The objective of this study was to assess the electromyographic (EMG) activity of rectus abdominis (upper and lower part) and external oblique during sit-ups performed on BOSU ball(s). 24 men participated in a familiarization session and in the next session performed the experimental tests in randomized order. The sit-ups were performed with 10 repetitions with body-weight and with 10 repetitions maximum (10-RM) using elastic bands as external resistance in four different conditions: 1) on a stable surface, 2) with BOSU ball under feet (dome side down, lower-body instability), 3) BOSU ball under back/gluteus (dome side up, upper-body instability) and 4) with BOSU balls under both feet and back/gluteus (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 rectus abdominis was not affected by surface. Using 10-RM loads, the upper and lower rectus abdominis activities were increased by upper body and dual instability by 21-24% compared to 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 back/gluteus can both increase and decrease abdominal muscle activation depending on the load, whereas placing a BOSU ball under feet with the dome side down had little impact.

Copyright (C) 2014 by the National Strength & Conditioning Association.



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