Which is better, turning the torso with a simulator or elastic band?

If you do torso turns specifically for training oblique muscles, then you are best doing the exercise on the simulator. But if you use torso turns to train your body as a whole, you can do exercises with an elastic band in the same way. And if you do torso turns to strengthen your lower back, then doing the exercise with the band will have a higher effect than the version on the simulator. This discovery was made by Danish sports scientists.

Research of two types of exercises on oblique abdominal muscles
Scientists recruited 17 healthy, but untrained men aged 26-27 years to do two different options for turning (rotation) of the torso: on a simulator and with an elastic band. The photos below show various exercises.

Participants rotated from left to right, so they used mostly the right side of their main muscles. The researchers attached electromyograph electrodes to the participants ' skin so they could measure how hard the muscles in these areas had to work.

The results of the comparative analysis
The torso rotation in the simulator demonstrated higher muscle activity of the left external oblique muscle compared to the torso rotation performed with elastic resistance, while the elastic exercise showed higher activation of the right erector back muscle. The effects of both torso rotations were quite similar. No significant differences were found for the rectus abdominis, right external oblique and left erectile muscles of the back. Rotation of the torso in a standing position appears to increase the muscular activity of the posterior extensors, potentially as a way to maintain balance and stability. However, it is likely that the increased reliance on the erectors of the back in the standing position is specific to physical exercise. For example, in the study of Saeterbakken and Fimland [1], no differences were observed in the activity of the back erector muscles when comparing dumbbell presses in a sitting and standing position.

When researchers asked participants which exercise they preferred more of the two, 76% preferred torso twisting with elastic resistance compared to exercise on a simulator. The perceived load had no significant differences between mechanical and elastic load.

Conclusion: twists of the torso with a tape like people more and better strengthen the back
The researchers conclude that in terms of effect, there is little difference between performing torso turns with an elastic band or on a machine. Since participants have indicated a preference for elastic band training, trainers and therapists may consider offering their clients to perform exercises with tape rather than on a machine.

"While choosing just one basic exercise may not be sufficient, elastic resistance has the potential to provide similar muscle adaptations as basic exercises performed in simulators, and can be particularly useful in rehabilitation settings," the Danes wrote. "However, the clinical application of using elastic resistance is justified."

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