The phrase “Best exercise” is very subjective because it always begs the question “Best for who?”
In this post we are not going to explore whats best for each individual. We are going explore the best abs moves based on muscle activation (EMG research). That said, regardless of who you are and what you’re training for – The practical applications you’ll gain form this post can help you improve abs strength and make your abs training more time efficient and effective!
The Research on the BEST ABS Exercises
In this 2010 research study titled “Core Muscle Activation During Swiss Ball and Traditional Abdominal Exercises“, the researchers found:
“The swiss ball roll-out and swiss ball pike were the most effective exercises in activating upper and lower rectus abdominis, external and internal obliques, and latissimus dorsi muscles, while minimizing lumbar paraspinals and rectus femoris activity.”
J Orthop Sports Phys Ther 2010;40(5):265-276, Epub 22 April 2010. doi:10.2519/jospt.2010.3073
The Swiss Ball Pike + Roll Out Combo!
We’ve taken both the Swiss ball pike and roll out exercise and combined them to make one ultimate abs builder exercise. I owe my friend, and IDEA 2010 Personal Trainer of the Year: Jonathan Ross for showing me this move!
Watch the video below and discover how to perform the Swiss Ball Pike/ Roll Out exercise!
There are lots of great abs exercises! And, your workout should certainly not be limited to just one exercise. But, if you’re looking for some scientifically proven effective abs exercises – The Swiss Ball Pike and Roll out are awesome training options.
If you’re looking to maximize your time even further – The Swiss Ball Pike/ Roll out combo will get you big results in a little time!
Hey Nick. I’m definitely going to be stealing this one. I’ve had people do the rollout version like you showed, but not with the pike. I’ve also had people do a tricep press modification where at full extension they drop to their elbows and press back to their hands. I have some clients that will definitely hate life after this one!!
Nick,
That’s a good one. I’ll add it to my Bootcamp classes. I might add a push-up first before the pike and rollout. Also, have you ever tried a one leg pike (one leg off in space other on the ball)? I haven’t tried it, but if I can do it, it’s going to be part of my class.
Very clever, but it needs a hipper, sexier name – like Swiss Ball Nicks or Nick Pikes!
My propensity for accepting challenges leads me to the conclusion that I would enjoy attempting this uniquely difficult rectus abdominis exercise.
The scientific findings further excite me.
Stephen,
Ha – like how you think, my man
Coach N
Great stuff! Would one be able to get the same bang for your buck using the ab wheel performing roll outs? Thanks again!
This movement (in progression) cries out for an ab roller in stead of closed chain on top. Even your “toughest” clients will be pleading for mercy!
Nick – that is a great modification to the pike, definitely will give it a try, thanks for sharing!
Hi Nick,
I like that you clarify that criteria is based on emg levels and there is no doubt in my mind that the shown exercise is extremely effective!
That being said, we should always rememeber to look which other exercises participated in the “contest” (the study
). How does this exercise relate to for example Dragon Flags or heavy renegade rows?
Keep up the good work!
Karsten
looks great for a surfing exercise. im gonna use it
Nic another great exercise buddy. I will definitely utilizing this exercise. However, I only one question and that is how many reps would you do with these particular routines. Plus, I have to try them out before I use them on my clients.
[...] EMG Is Not The End All Be All for Exercise Selection By Sam Leahey window.fbAsyncInit = function() { FB.init({appId: "168891819810120", status: true, cookie: true, xfbml: true}); }; (function() { var e = document.createElement("script"); e.async = true; e.src = document.location.protocol + "//connect.facebook.net/en_US/all.js"; document.getElementById("fb-root").appendChild(e); }()); In light of some controversial posts Dr.Mike Reinold featured on his site regarding the use of electromyography (EMG) to validate or invalidate exercise selection (ChinUp vs. Pullup & Front vs. Back squat), I thought I’d pull together my own thoughts as to why coaches, trainers, and clinicians need to take EMG research with a grain of salt and understand that a plethora of methodological and interpretation flaws exist. My friend Bret Contreras has also featured his own use of EMG in rationalizing various glute exercises HERE. Of late, Nick Tumminello has reported the best core exercises that are “scientifically proven”. [...]
Added this to my work out today – Loved it!! Will be passing it along to clients.
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