This cross-sectional study of repeated measures investigated whether integrating the abdominal hollowing maneuver (AHM) into the prone plank performance is an effective strategy for increasing both the activation of the deep and superficial core musculature. Electromyographical (EMG) responses of rectus abdominis (RA), external oblique (EO), internal oblique (IO), and lumbar erector spinae (LES), and ratings of perceived exertion (RPE) of 20 participants (13 male, 7 female; mean ± standard deviation (SD) age: 24.25 ± 3.54 years; body mass: 66.42 ± 8.40 kg; height: 1.70 ± 9.51 m) were compared across two experimental conditions: the traditional prone plank (STANDARD); and a variation including the AHM (HOLLOWING). Regarding Total Intensity, HOLLOWING resulted in significantly greater EMG response than STANDARD (p < 0.001; Effect size (ES) = 3.01). Specifically, RA showed no significant differences between STANDARD and HOLLOWING (p = 0.056; ES = 0.285). However, for the remaining analyzed muscles, HOLLOWING significantly provided higher EMG activation compared to STANDARD (LES: p = 0.004; ES = 0.619; left EO: p < 0.001; ES = 1.031; right EO: p < 0.001; ES = 1.419; left IO: p < 0.001; ES = 2.021; right IO: p < 0.001; ES = 2.269). Regarding RPE, HOLLOWING reported values significantly greater than STANDARD (p < 0.001; ES = 2.94). In conclusion, integrating the AHM into the prone plank exercise enhances overall abdominal activity, particularly in both obliques. These findings provide updated guidelines for lumbar stabilization and core strengthening in health-related physical fitness programs.
Keywords: bridging exercises; core training; electromyography; lumbar stabilization; physical therapy.