This study aims to evaluate the effects of an adaptive core training protocol that integrates core stability, core strength, and high-intensity core power exercises on muscle activation, hypertrophy, balance, and quality of life. Forty recreationally active adults with a minimum of two years of consistent training experience will participate. The structured intervention will span multiple weeks and utilize electromyography (EMG), ultrasound imaging, and validated questionnaires to assess neuromuscular and functional adaptations.
Aged 25-35 years
Physically active (≥3 sessions/week, ≥1 hour per session) for ≥2 years
No known musculoskeletal, cardiovascular, or neurological disorders
No engagement in structured core training programs
Medical conditions that limit full-body or trunk movement
Cardiovascular/metabolic conditions contraindicating high-intensity exercise
Current participation in Pilates, CrossFit, or other core-specific protocols
Recent musculoskeletal injury affecting training eligibility
Parallel
- Core Training Protocol
BehavioralThis structured training intervention incorporates progressive core exercises designed to enhance neuromuscular activation, balance, and muscle hypertrophy. Participants perform eight exercise triads per session, progressing from core stability drills to high-intensity power movements over eight weeks.
Control Group Core Routine
BehavioralControl group participants engage in general core activation exercises twice per week, without progressive intensity or specialized neuromuscular adaptation.
Electromyographic (EMG) Muscle Activation During Medicine Ball Overhead Slam
Surface EMG recordings will assess neuromuscular activation in the rectus abdominis (RA), external oblique (EO), and iliocostalis lumborum (IL) muscles. Measurements will be conducted pre- and post-intervention using Biopac Systems Inc. electrodes and TEL100 M transmitter, with signals filtered between 10-500 Hz. Data will be analyzed via Acknowledge software to determine training-induced improvements in core muscle activity patterns.
Ultrasound-Based Core Muscle Hypertrophy Assessment
B-mode ultrasound imaging (Aloka ProSound SSD 3500 SV) will evaluate changes in muscle thickness of the transverse abdominis (TrA), internal oblique (IO), and lumbar multifidus (LM) at rest. Pre- and post-intervention measurements will quantify hypertrophic adaptations induced by structured core training."
Balance & Postural Stability Evaluation (Force Plate Analysis)
Static and dynamic balance assessments will be conducted using a Kistler 3D dynamometer, with center-of-pressure displacement analyzed pre- and post-intervention. Improvements in balance metrics are expected to reflect enhanced neuromuscular control and stability.
Psychometric Evaluation of Life Satisfaction (Satisfaction With Life Scale - SWLS)
The Satisfaction With Life Scale (SWLS) will be used to assess subjective well-being before and after the intervention. The scale consists of 5 items scored on a 7-point Likert scale. Total scores range from 5 to 35, with higher scores indicating greater life satisfaction.
Kinematic Angular Velocity Analysis (Motion Capture)
High-definition motion tracking will quantify angular velocity changes in shoulder, hip, and knee joints during medicine ball overhead slams. Assessments will be performed using a PTZOptics Move 4K camera and Kinovea biomechanics software.
Psychometric Evaluation of Life Satisfaction (SWLS)
The Satisfaction With Life Scale (SWLS) will be administered pre- and post-intervention to assess subjective well-being and psychological benefits associated with neuromuscular training adaptations."
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Ioannis Tsartsapakis
Lead sponsor
Aristotle University Of Thessaloniki
Sponsor institution
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