PDF(Pubmed)
Abstract：
The transversus abdominis (TrA) is a core muscle that contributes to functional mobility and lumbar stability. This study aimed to compare the changes in TrA thickness during different Pilates exercises, and to identify the exercise that elicited the greatest TrA activation. Forty-four healthy women were divided into two groups: young (25-35 years old) and middle-aged (36-55 years old). TrA thickness was assessed by ultrasound while the participants performed five Pilates exercises: basic position, hundred, hip roll, side plank, and dead bug. A repeated measures analysis of variance revealed that the dead bug exercise induced a significantly higher increase in TrA thickness (relative to rest) than the other exercises (p < 0.05). The young group also showed a significantly higher overall TrA thickness than the middle-aged group (p < 0.05). The findings suggest that the dead bug exercise is the most effective for enhancing TrA activation among the Pilates exercises tested. The basic position and the hundred exercises can be used as warm-up exercises before performing more challenging exercises such as the hip roll, the side plank, and the dead bug. The sequence of exercises can be similar for both young and middle-aged women.
摘要：
腹横肌（TrA）是有助于功能活动性和腰椎稳定性的核心肌肉。本研究旨在比较不同普拉提练习过程中TrA厚度的变化，并确定引起最大TrA激活的练习。将44例健康女性分为两组：年轻（25-35岁）和中年（36-55岁）。在参与者进行五次普拉提练习时，通过超声评估TrA厚度：基本姿势，一百,臀部滚动,边板,和死虫。重复测量方差分析显示，与其他练习相比，死虫运动引起的TrA厚度（相对于休息）显着增加（p<0.05）。青年组也显示出明显高于中年组的整体TrA厚度(p<0.05)。研究结果表明，在测试的普拉提练习中，死虫练习对增强TrA激活最有效。在进行诸如臀部滚动之类的更具挑战性的练习之前，可以将基本姿势和一百个练习用作热身练习，边板，还有死掉的虫子.对于年轻和中年妇女来说，锻炼的顺序可以是相似的。
