1. Health
You can opt-out at any time. Please refer to our privacy policy for contact information.

Core Muscle Strength and Stability Test

How to assess your core strength

By

Updated May 17, 2014

skin, exercise, clothing beauty, woman, figure, spandex, youthful, health, yoga, wellness, shape, natural, daylight
Adrianna Wilson/Photodisc/Getty Images

There are many exercises available for developing strong abs and building core strength, but few methods offered for evaluating that strength.

Sports Coach, Brian Mackenzie offers the following Core Muscle Strength and Stability Test as a way to determine your current core strength and gauge your progress over time.

 

The Core Muscle Strength & Stability Test
The objective of this evaluation is to monitor the development and improvements of an athlete's core strength and endurance over time. To prepare for the assessment you you will need:

  • Flat surface
  • Mat
  • Watch or clock with second counter

Conducting the Test

  1. Position the watch or clock where you can easily see it
  2. Start in the Plank Exercise Position (elbows on the ground)
    Hold for 60 seconds
  3. Lift your right arm off the ground
    Hold for 15 seconds
  4. Return your right arm to the ground and lift the left arm off the ground
    Hold for 15 seconds
  5. Return your left arm to the ground and lift the right leg off the ground
    Hold for 15 seconds
  6. Return your right leg to the ground and lift the left leg off the ground
    Hold for 15 seconds
  7. Lift your left leg and right arm off the ground
    Hold for 15 seconds
  8. Return you left leg and right arm to the ground
  9. Lift your right leg and left arm off the ground
    Hold for 15 seconds
  10. Return to the Plank Exercise Position (elbows on the ground)
    Hold this position for 30 seconds

Results

  • Good Core Strength
    If you can complete the test fully, you have good core strength.

     

  • Poor Core Strength
    If you can not complete the test fully, your core strength needs improvement.
    Poor core strength results in unnecessary torso movement and swaying during all other athletic movements. This results in wasted energy and poor biomechanics. Good core strength indicates that the athlete can move with high efficiency.
    • If you are unable to complete the test practice the routine three or four times each week until you improve.
    • By comparing your results over time, you will note improvements or declines in core strength.

 

About the Test Design
Core Muscle Strength & Stability Test was designed by Brian Mackenzie , a senior athletics coach (UKA 4) with UK Athletics, the United Kingdom's National Governing body for Track and Field Athletics.

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.