The Effects of Plank Exercises with the Contraction of the Adductor Muscle of the Hip Joint on Core Muscle Thickness

엉덩관절 모음근의 수축을 동반한 플랭크 운동이 중심 근육의 두께에 미치는 영향

  • Ko, Min-Gyun (Department of Physical Therapy, Sahmyook University) ;
  • Song, Chang-Ho (Department of Physical Therapy, Sahmyook University)
  • 고민균 (삼육대학교 물리치료학과) ;
  • 송창호 (삼육대학교 물리치료학과)
  • Received : 2019.05.19
  • Accepted : 2019.06.21
  • Published : 2019.08.31


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.


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