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/ 
   
5. – Lift your right arm off the ground
   **Hold for 15 seconds**
6. – Return your right arm to the ground and lift the left arm off the ground
   **Hold for 15 seconds**
7. – Return your left arm to the ground and lift the right leg off the ground
   **Hold for 15 seconds**
8. – Return your right leg to the ground and lift the left leg off the ground
   **Hold for 15 seconds**
9. – Lift your left leg and right arm off the ground
   **Hold for 15 seconds**
10. – Return you left leg and right arm to the ground
11. – Lift your right leg and left arm off the ground
    **Hold for 15 seconds**
12. – 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.
  

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