• PNF and Movement
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• v.17 no.2
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• pp.293-302
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• 2019

Purpose: The purpose of this study was to investigate the effects of plank exercises involving the contraction of the adductor muscle of the hip joint on core muscle thickness and to propose an effective plank exercise method. Methods: A total of 30 healthy young adults (17 males, 13 females) voluntarily participated in the study. The subjects were randomized to the prone plank exercise with hip adductor contraction (n=10), the prone plank exercise (n=10), and the supine plank exercise (n=10) groups. Muscle thickness measurements were taken prior to starting the exercise program and after completing the program at the end of a 4-week period. The muscle thickness of the rectus abdominis (RA), multifidus (MF), external oblique (EO), internal oblique (IO), and transverse abdominis (TrA) muscles were measured using ultrasonography. Each group performed the stipulated plank exercise five times a week as follows: 5 sets of 20 seconds during the first week, 5 sets of 30 seconds in the second week, 5 sets of 40 seconds in the third week, and 5 sets of 40 seconds in the last week. Results: The three different types of plank exercises all showed significantly increased thickness of the RA, MF, EO, IO, and TrA (P<0.05). Furthermore, changes in the thickness of both the MF and TrA were statistically more significant in the groups that did the prone plank exercise with the hip adductor contraction and the supine plank exercise than in the prone plank exercise group (P<0.05). Conclusion: The study results suggest that the prone plank exercise with hip adductor contraction is a more effective method for overall activation of the RA, MF, EO, IO, and TrA than the prone plank exercise and the supine plank exercise.

• Journal of The Korean Society of Integrative Medicine
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• v.11 no.1
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• pp.159-166
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• 2023

Purpose : The purpose of this study was to compare the differences in muscle activity of the rectus abdominis, internal oblique, and external oblique muscles according to abdominal muscle exercise methods such as plank exercise, side plank exercise, and crunch exercise. Methods : This study was conducted with 37 college students. All subjects participating in this study were randomly assigned to the plank exercise group, the side plank exercise group, and the crunch exercise group. The exercise corresponding to each group was performed for a total of 8 weeks. The muscle activity of the abdominal muscles was measured before the experiment, 4 weeks, and 8 weeks, and the rectus abdominis, internal oblique, and external oblique muscles were measured. Results : As a result of comparison according to the period in the change in muscle activity of the abdominal muscles after exercise, the amount of change in muscle activity in all three muscles showed a significant difference. As a result of the post-hoc analysis, the muscle activity value of the internal oblique muscle after 4 weeks in the plank exercise showed a significant difference from the value after 8 weeks. In the side plank exercise, the muscle activity values of the rectus abdominis and external oblique muscles before and after 4 weeks showed significant differences from those after 8 weeks. And in the crunch exercise, the muscle activity value of the rectus abdominis muscle before exercise showed a significant difference from the value after 8 weeks. Conclusion : Plank exercise increases the muscle activity of the rectus abdominis, side plank exercise increases the rectus abdominis and external oblique muscles, and crunch exercise increases the muscle activity of the rectus abdominis. Therefore, it is thought that the stability of the trunk can be improved more efficiently if all three exercises are performed.

• Journal of the Korean Society of Physical Medicine
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• v.11 no.3
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• pp.1-9
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• 2016

PURPOSE: The purpose of this study was to identify the effects on flexibility of bridge and plank exercises using sling suspension on an unstable surface. METHODS: The subjects of this study were 20 healthy adults in their 20s (plank=10, bridge=10). Both types of exercise were performed three times per week for a period of four weeks. Each exercise was performed in the front and side direction. Exercise intensity was altered through the use of a sling, which was placed at the knee and ankle. Flexibility at trunk forward flexion and backward extension was measured. The trunk forward flexion was measured at sitting position. The trunk backward extension was measured at prone position. The data were analyzed by Two-way ANOVA. RESULTS: There were significant differences in the pre- and post-test for both the bridge and plank exercise groups. In the bridge exercise, significant differences were shown in the trunk forward flexion and the trunk backward extension (p<.05). In the plank exercise, a significant difference was shown in the trunk backward extension (p<.05). No significant differences were noted in interaction effect or the main effects in either group. CONCLUSION: Bridge and plank exercises on an unstable surface improve flexibility. The bridge exercise improves the flexibility of the forward and backward muscles of the trunk. The plank exercise improves the flexibility of the forward muscles of the trunk. This information would be useful in the development of exercise programs including bridge and plank exercises for improving flexibility and core stability.

• Journal of International Academy of Physical Therapy Research
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• v.10 no.1
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• pp.1695-1699
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• 2019

Background : Although plank exercises is reported to the changes in muscle activity of the deep muscles and superficial muscles among the core muscles. However, no study has examined the effects of forearm plank exercise on tone and stiffness in the superficial back line muscle. Objective: To compare the effects of sling forearm plank exercises and mat forearm plank exercises on the superficial back line muscle tone and stiffness. Design: Randomized controlled clinical trial (single blind) Methods: The subjects were randomized to sling forearm plank exercise group (N = 8) or mat forearm plank exercise group (N = 8). The measurements were taken for each research group following exercises: the muscle tone and stiffness of upper lumbar muscles, lower lumbar muscles, long head of biceps femoris, and medial part of gastrocnemius among the superficial back line muscles. Results: Sling forearm plank exercise group Indicated statistically significant increases in stiffness of medial part of gastrocnemius (p<.05). However, mat forearm plank exercise group reported no statistically significant in muscle tone and stiffness of all measured muscles. No significant differences in measured variables were found between the groups. Conclusions: These results suggest that the forearm plank exercise performed with an unstable surface in the defined sling can increase the stiffness of calf muscle, but it is unlikely to achieve increases in muscle tone and stiffness of the overall superficial back line muscles.

• Journal of The Korean Society of Integrative Medicine
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• v.6 no.3
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• pp.25-32
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• 2018

Purpose : This study investigated the effects of different types of plank exercise on abdominal muscle thickness in subjects with asymmetric pelvic anterior tilt. Methods : Participants with a diagnosis of pelvic anterior tilt were divided into an experimental group (n=12) and a control group (n=13). The thicknesses of the transverse abdominis (TrA), internal oblique (IO), and external oblique (EO) muscles were measured using an ultrasound diagnostic apparatus. The data were analyzed using an SPSS (Ver. 21) program. Results : In the experimental group, there was a significant difference in the thicknesses of the left and right muscles in the standing and elbow plank exercises (p<.05). All the muscle thicknesses increased significantly during the plank exercises(elbow plank, right-side plank, and left-side plank) as compared with those in the standing position (p<.05). In addition, the side-plank exercise resulted in significantly higher muscle thickness of the supported side (p<.01, p<.001). Conclusion : These findings suggest that asymmetric exercise should be applied to the change of the left and right muscles of the abdominal when applying plank exercise according to pelvic anterior tilt.

• Journal of The Korean Society of Integrative Medicine
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• v.6 no.1
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• pp.91-98
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• 2018

Purpose : The aim of this study is to determine changes to the thickness of core muscles, e.g., transversus abdominis (TrA), external oblique (EO), and internal oblique (IO), after plank and Kegel exercises and to compare the effects of the two exercise methods. Method : The study divided men and women in their 20s into two groups, Kegel and plank, by randomly allocating 30 males and 30 females to the targeted groups. To achieve the purpose of this study, we examined the thickness of core muscles after the participants performed plank or Kegel exercises. Results : 1. In the Kegel group, abdominal muscle thickness increased with time, and there was a statistically significant difference in the thickness of the TrA. 2. In the plank group, abdominal muscle thickness increased with time, and there was a statistically significant difference in the thickness of the TrA. 3. After the experiment, muscle thickness of the abdominal muscles in the plank exercise group were higher, but there was no significant difference between the Kegel exercise group and the plank exercise group. Conclusion : Both plank and Kegel exercises are recommended for core muscle stabilization, and based on the results of this study, Kegel exercise is either used as a core stabilizing exercise or as a plank exercise for the weaker patients or women.

• Physical Therapy Rehabilitation Science
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• v.7 no.2
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• pp.72-77
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• 2018

Objective: This study aimed to compare the effects of core exercise methods on muscle activation and muscle thickness in healthy young adults and to propose effective core exercise methods. Design: Three-group pretest-posttest design. Methods: A total of 30 healthy young adults (14 males, 16 females) voluntarily participated in the study. Subjects were randomized to the prone plank exercise (n=10), reverse plank exercise (n=10), or bridge exercise (n=10) groups. Muscle activity and thickness of the rectus abdominis (RA), multifidus (MF), external oblique (EO), and internal oblique (IO) muscles were measured using surface electromyography and ultrasound. Subjects from each group participated in the exercises five times a week, with five 20-second sets during week 1. The set time was increased by 10 seconds per week. Results: Muscle activity and thickness in the prone plank, reverse plank, and bridge exercise group were statistically significant different for RA, MF, EO, and IO changes over time, and interaction between time and groups were also significantly different (p<0.05). We analyzed statistically significant differences between groups using a one-way analysis of variance for each period. A significant difference was observed after 4 weeks of exercise (p<0.05). Conclusions: The results suggest that the prone plank exercise is a beneficial method for enhancing muscle activation and thickness of the RA, EO, and IO compared to the reverse plank and bridge exercises. On the other hand, the reverse plank and bridge exercises are effective methods for enhancing the MF compared to the prone plank exercise.

• Physical Therapy Rehabilitation Science
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• v.8 no.3
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• pp.162-169
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• 2019

Objective: The purpose of this study was to investigate the conditions for the application of various plank exercises to people who require trunk stabilization by comparing trunk muscle activity according to the degree of hip abduction in the plank exercise. Design: Cross-sectional study. Methods: Twenty healthy participants voluntarily participated in this study and the plank exercise was performed under 5 conditions (two-legged support plank [TSP] with hip abduction, TSP with hip abduction of 15 degrees, TSP with hip abduction of 30, one-legged support plank [OSP] with hip abduction of 15 degrees, OSP with hip abduction of 30 degrees). In order to measure the trunk muscle activity according to the 5 conditions, surface electromyography was used. The electrical activities of the rectus abdominis (RA), external oblique (EO), and internal oblique (IO) muscles were measured during the 5 plank exercises. Subjects practiced each of the 5 conditions three times in random order and the average values were obtained. Results: In the OSP condition with 15/30 degrees of hip abduction, activities of the RA, EO, and IO were significantly greater than during the TSP (p<0.05). In the OSP with 30 degrees of hip abduction condition, activities of the left EO, IO were significantly greater than other plank exercise conditions (p<0.05). Conclusions: The plank exercise with hip abduction of 30 degrees and the OSP exercise can be suggested as an effective method to enhance the activity of the trunk oblique muscles.

• Journal of the Korean Applied Science and Technology
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• v.40 no.2
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• pp.342-347
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• 2023

The purpose of this study was to determine the comparison of upper arm, trunk and core muscle activities according to different performance in high Plank exercise using weightless exercise equipment. Six males(age, 23.00±0.73 years; height, 172.95±2.05 cm; body mass, 66.83±2.75 kg; and BMI, 22.33±0.72 kg/m²) completed this study as the subjects. Four type's high Plank exercises using weightless exercise equipment were performed(high plank, HP; high plank with air walker, HPAW; high plank with surf board, HPSB; high plank with waist trainer, HPWT). For the EMG analysis, we measured the body muscle activities of right side on the deltoid(DT), triceps brachii(TB), latissimus dorsi(LD), and external oblique(EO). This research's results were as follows. DT, TB, LD, & EO muscle activities were greatest during HPSB(p=.000). Therefore, these results are expected to serve as basic data for high Plank exercise using weightless exercise equipment performance applications in effective exercise programs.

• The Journal of Korean Physical Therapy
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• v.31 no.4
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• pp.193-198
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• 2019

Purpose: This study examined the effects of plank exercise combined with breathing and arm exercises on the external oblique, internal oblique, and transverse abdominal muscle thickness. Methods: Thirty healthy adults consisting of 12 males and 18 females from K area were divided into a plank exercise combined with breathing and arm exercises group (n = 15) and a plank exercise only group (n=15). The changes in muscle thickness before the exercise and four and eight weeks after the exercise were analyzed using a two-way repeated analysis of variance (ANOVA). The significance level was set to ${\alpha}=0.05$. Post-hoc t-tests were conducted to detect the interactions between the time and groups, and the significance level was set to ${\alpha}=0.01$. Results: According to the experimental results, the external oblique abdominal muscle showed significant differences over time (p<0.05). The internal oblique abdominal muscle also showed significant differences over time and in the interactions between the time and groups (p<0.05). The transverse abdominal muscle showed significant differences over time, in the interactions between time and groups, and in the changes between the groups (p<0.05). Conclusion: The results indicated that plank exercise combined with breathing and arm movement exercises led to increases in the abdominal muscle thickness. These types of exercises may be useful in lumbar stabilization rehabilitation treatment.