How to Measure Core Strength

I plan on having my class do this test this week in class in order to measure their core muscle strength and thought why not post it here also!

The core muscles consists of the abdominal and lower back muscles.
Having a strong core muscle group will:
Improve muscle power and response time
Improves agility and performance
Allows you to do more with less effort
Increases flexibility and dynamic balance
Improves your posture and reduces injuries

Here's the test:

• Assume the basic press up/push up position

• 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

• Hold this position for 30 seconds

If core strength is poor then your torso will move unnecessarily during motion and waste energy. Good core strength indicates that you can move with a good degree of efficiency.

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

How well did everyone do?????

 

Nice one Deb - I'll give it a go and give you some feedback.

 

Just the other day my Ninjutsu instructor was talking about core strength - apparently the big 'bouncing balls' (the big round air filled balls) are great for improving 'core strength' with lots of different excercises.

Even just sitting on them and swirling around... then trying to do the same with one leg up... then trying to do it with both legs up.. can be an enlightening experience! It's quite surprizing how fast you can get your core to burn - and how much energy it takes to balance on a big ball

 

We did something a lot like this in my gym classes at high school. I havn't tried anything like this since I started working out, time to go have some fun!

 

nice stuff Deb, will try it and give you my results

*MUST......PASS.....FORCE MYSELF TO STAY STEADY.....AAAAAAARRRGGGGGGHHHHHHH!!!!!!*

|Cain|

 

Assume the basic press up/push up position

it's up in position or when u r lower ??
-TkdWarrior-

 

Gah! Now you have confused me

|Cain|

 

Assume the basic press up/push up position as this guy is doing in first pic on this site.... http://byrn.org/core.htm
... sorry if that was confusing for you!

You can also move on to this advanced workout here if you passed the test!

 

I like the good 'ol deadlift, squat, bench,dips and pull ups for my core strength.

 

I did all the steps at once, to save time. Now why does my face hurt?

I thought it was a little too easy to do. Maybe I didn't do it right.

 

Thanks for the tips Deb!

 

Great strength exercises dude!

But for CORE strength - i.e. Core Stability - you need to work your support structure!

 

Ok - I tried it a few times over the past week - I like it

I didn't find it a problem but I could see how it was a good indicator of core stability. I'll be using it on my victims errrr.... I mean students

 

... I wonder if they will hate you as much as they hated me when I used this test on them.

... I'm still wondering why your face was hurting Adam?? ... you have to have a watch handy with a secondhand in order to keep time.... important! Don't cheat!

I usually get the muscle "trembles" after completing this....

 

AFTER?

I got 'em during!

 

I like this - i'll be trying it out real soon!

 

So Yoda, when you say work on your support structure - do you mean the assistance exercises...like pull ups, dips , shoulder press etc?

 

No GB - I mean work your CORE.

The stabilising structure for just about everything you do....

Abs
Internal Obliques
External Obliques
Spine erectors
Quadratus

In otherwords the muscles in and around your waist. This is what is meant by Core Stability

 

She who tries & tries again - gets a flat nose