The Core Muscle Strength & Stability Test

Fitness, Strength

The Core Muscle Strength and Stability Test

This is an easy way to building core strength, but also a great way of evaluating your core strength. 

The Core Muscle Strength and Stability Test is a way to determine your current core strength and gauge your progress over time.


 


The Core Muscle Strength & Stability Test:


Objective: To test

 and to gauge improvements of an individual’s core strength and endurance over time.

 

Equipment:

  • Flat surface
  • Exercise Mat or comfortable surface 
  • Watch or stopwatch on phone  (needs second counter)

Conducting the Test:

  1. – Position the watch or phone in eye line where you can easily see it.
  2. – Start in the Prone Hold/ Plank Exercise Position (forearms on the ground)
    **Hold for 60 seconds**
  3.  

    start plank

    https://instagram.com/kiz489/ 
  4. – Lift your right arm off the ground
    **Hold for 15 seconds**
  5. – Return your right arm to the ground and lift the left arm off the ground
    **Hold for 15 seconds**
  6. – Return your left arm to the ground and lift the right leg off the ground
    **Hold for 15 seconds**
  7. – Return your right leg to the ground and lift the left leg off the ground
    **Hold for 15 seconds**
  8. – Lift your left leg and right arm off the ground
    **Hold for 15 seconds**
  9. – Return you left leg and right arm to the ground
  10. – Lift your right leg and left arm off the ground
    **Hold for 15 seconds**
  11. – Return to the Plank Exercise Position (forearms 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 spinal instability, pelvic instability which results in unstable movement during functional movements. This can lead to lower back pain, pelvic/hip pain as a result of poor biomechanics, which can lead to serious injury.
  • If you are unable to complete the test practice the routine 3-5 times each week until you improve.

The Core Muscle Strength & Stability Test was designed by Brian Mackenzie, a senior athletics coach with UK Athletics.

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