Assess Your Core Strength Using This Simple Test

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In my last post on anti-core training I talked about the importance of having a strong core that is able to resist movement such as flexion, extension and rotation when forces are acting to knock you off your centre of gravity.

In this post I am going to show you a simple test you can do at home to check your level of core strength and stability.

Specifically this test assesses your ability to resist lateral flexion and rotation. If you do well on this test then you are on your way to building a stable mid-section and you are also helping to protect your lower back from injury.

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The Test

For this test you are going to need a clear wall space and a towel to rest your arm on if it is a hard floor.

To perform the test you are going to do a side plank against the wall with the back of your body touching the wall. This will ensure you have the correct posture and don’t compensate by using other muscles.

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Make sure both your arms are touching as well as your upper back, hips and heels of your feet. Keep your hips up and trunk in a straight line.

Time yourself and see how long you can hold the position on each side of your body.

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The Results

• Less than 30 seconds = You have some work to do. Add this exercise into your workouts.
• 30 – 60 seconds = Not bad. However you can still keep improving by practicing this exercise.
• 60 – 90 seconds = Good work. You have a reasonably strong core. See if you can take it to the next level.
• 90 seconds and over = Well done, your core appears to be strong and stable. However don’t get complacent. Keep challenging yourself with more advanced core exercises.

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Have a go at the test and record your results in the comments section below…

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What To Do Next

If you need to improve your core strength and stability, challenge yourself with one of the functional training programs below and see how much your fitness can improve in the next 4 weeks…

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Surfing Workouts – Total Surfing Fitness

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Windsurfing Workouts – Total Windsurfing Fitness

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