The effectiveness of resistance exercises performed on stable and unstable surfaces in relation to torso activation

Abstract

Introduction: Deep stabilization system (DSS) strength and endurance are crucial for injury prevention and athletic performance. Training surfaces can influence training outcomes; therefore, this study aimed to compare the impact of performing strength trunk exercises on unstable and stable surfaces with conventional trunk exercises. Materials and Methods: DSS and trunk stability were assessed before and after 10 weeks of three different training interventions among twenty elite futsal players. Each intervention included 25 strength training sessions. Pre- and posttests encompassed various measurements, including diaphragm, trunk flexion, trunk back extension, hip flexion, intraabdominal pressure, side plank, pronation, and supination tests. Results: Conventional exercises showed a significant improvement only in the side plank test. In contrast, unstable and stable surface conditions exhibited notable enhancements in all tests, displaying superior trunk stability compared to conventional exercises. The stable surface condition demonstrated significantly greater improvements in the pronation and supination tests compared to the unstable surface condition. Conclusions: Except for the side plank test, dynamic conventional exercises did not yield substantial improvements in the assessed tests. Deep stabilization system training enhances trunk stability when performed on both unstable and stable surfaces, with unstable surfaces potentially yielding greater improvements in m. transversus stabilization functions.

Keywords

• core training
• deep stabilization system
• unstable surface training
• core muscle activation