Measuring core strength and endurance is essential to track your fitness progress. The core is the foundation for everything you do and if not strengthened properly can hinder your progress in all areas.
This fitness test evaluates your core's endurance by measuring how many repetitions or how long you can hold specific exercises. It’s a great way to gauge where you are today and to monitor improvements over time.
The Test Breakdown
This test consists of three exercises chosen specifically to assess different aspects of your core strength and endurance. You can choose between variations of each exercise depending on your fitness level, and it should only take around 10 minutes to complete.
The three exercises are:
Test #1: Choose between Crunches, Sit-ups, or V-Ups
Test #2: Choose between Heel Taps, Russian Twists, or Bicycle Crunches
Test #3: Choose between High Plank, Low Plank, or Hollow Hold
Choosing the right exercise
To ensure this test accurately reflects your current abilities, make sure you choose the exercise based on your fitness level. To do this we will evaluate how many crunches you can perform consecutively as a guide to picking what exercise you should use for each test.
- Beginners (1-15 reps): Choose the first exercise
- Intermediate (16-30 reps): Choose the second exercise
- Advanced (30+ reps): Choose the third exercise
Equipment needed
The great thing about this fitness test is that it's simple and requires minimal equipment. All you need is an exercise mat and a timer to keep track of your reps and hold times.
GET PREPARED
Before starting, select which 3 exercises you will test. Write these down as you want to make sure they are consistent each time you retest your fitness level. This will help you track progress more accurately. We recommend repeating this every 4 weeks to track your progress.
THE TEST
Complete the following
- Test #1: Perform the selected exercise for max reps in 2 minutes.
- Test #2: Perform the selected exercise for max reps in 1 minute.
- Test #3: Hold the position for max time.
Take 2 minutes of rest between each test.
WHY THESE 3 CORE MOVEMENTS?
Each exercise in the test targets a specific muscle group in your core, contributing to well-rounded core strength. If one area is lacking then this assessment will give you a guide on what you need to work on more.
- Flexion (Rectus Abdominis) The first test—whether Crunches, Sit-ups, or V-Ups—targets the rectus abdominis, commonly known as the "six-pack" muscles. These muscles are responsible for flexing the spine, bringing the rib cage toward the pelvis, and stabilizing your posture. Building strength here not only contributes to aesthetic goals but also helps in reducing lower back pain and improving athletic performance.
- Rotation (Obliques) The second test focuses on obliques, the muscles located along the sides of your torso. Exercises like Heel Taps, Russian Twists, and Bicycle Crunches strengthen the obliques, which are essential for movements that involve twisting, turning, and lateral bending. Strong obliques contribute to a balanced core, better posture, and greater spinal protection from rotational injuries.
- Stability (Transverse Abdominis) The final test assesses your transverse abdominis (TVA), the deepest core muscle, responsible for stability. Exercises like Planks or Hollow Holds are excellent for strengthening the TVA, which acts like a corset around your torso, supporting spinal alignment, balance, and movement control. This muscle is crucial in maintaining a strong, injury-free back and achieving a flatter, toned stomach.
Conclusion
Whether you're just starting out or are more advanced, this core fitness test is a great way to measure and track your progress over time. By working on each aspect of your core—flexion, rotation, and stability—you can improve your overall athleticism, reduce the risk of injury, and build a stronger, more defined core. Remember to retest yourself every few weeks to see how far you’ve come!
