Core Muscle Strength and Stability Test

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.

Introduction
Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.

Objective
The objective of the Core Muscle Strength & Stability Test is to monitor the development of the athlete's abdominal and lower back muscles.

Equipment Needed
To undertake this test you will need:

• Flat surface
• Mat
• Watch

Conducting the Test
The Core Muscle Strength & Stability Test is conducted as follows:

• Position the watch on the ground where you can easily see it
• Assume the basic plank position (elbows on the ground)
• 
• Hold this position for 60 seconds
• Lift your right arm off the ground
• Hold this position for 15 seconds
• Return your right arm to the ground and lift the left arm off the ground
• Hold this position for 15 seconds
• Return your left arm to the ground and lift the right leg off the ground
• Hold this position for 15 seconds
• Return your right leg to the ground and lift the left leg off the ground
• Hold this position for 15 seconds
• Lift your left leg and right arm off the ground
• Hold this position for 15 seconds
• Return you left leg and right arm to the ground
• Lift your right leg and left arm off the ground
• Hold this position for 15 seconds
• Return to the basic press up position (elbows on the ground) - as in the picture above
• Hold this position for 30 seconds

Analysis
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

If you were able to complete this test then it indicates you have good core strength. If you are unable to complete the test then repeat the routine 3 or 4 times a week until you can.

If core strength is poor then the torso will move unnecessarily during motion and waste energy. Good core strength indicates that the athlete can move with high efficiency.