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Core Strength/Stability Self-Test: Two Options: High Hips - This Is

This document provides a self-test to assess core strength and stability in 8 steps. It explains that being able to complete all steps without unnecessary torso movement demonstrates good core fitness. If the full test cannot be completed, the individual should track their progress by re-taking the test weekly. In the meantime, they are instructed to do the Core Stabilization Workout to improve their results.

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irene
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111 views1 page

Core Strength/Stability Self-Test: Two Options: High Hips - This Is

This document provides a self-test to assess core strength and stability in 8 steps. It explains that being able to complete all steps without unnecessary torso movement demonstrates good core fitness. If the full test cannot be completed, the individual should track their progress by re-taking the test weekly. In the meantime, they are instructed to do the Core Stabilization Workout to improve their results.

Uploaded by

irene
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Core Strength/Stability Self-Test

This is a self-test, and if you can complete it you have good core fitness. It’s tough. If you cannot
complete the entire test don’t worry. Just keep track of the step you stopped at and re-take it in a
week to determine your progress. In the mean time do our Core Stabilization Workout during
that week. When you can complete this test without unnecessary torso movement, you are ready
for our ultimate workout: the Stability Ball Core Full Body Workout.

TWO OPTIONS:

High Hips – This is


a ‘safe’ position that
is less stressful to
both the abdominal
muscles and the
lower back. Perform
exercise in this
position if you are a
novice or have low
back problems.

Flat Hips – This is


more difficult and
consequently
appropriate for
advanced individuals. The hips are held low so that a straight line could be drawn between the ankles,
hips and shoulders.

Hold the basic plank position (shown above) for 60


Step 1
seconds.
Lift your right hand off the ground and hold this position
Step 2
for 15 seconds.
Return your right hand to the ground and lift your left
Step 3
hand off the ground, hold for 15 seconds.
Return your left hand to the ground and lift your right leg
Step 4
off the ground and hold for 15 seconds.
Return your right leg to the ground and lift your left leg
Step 5
off the ground, hold for 15 seconds.
Lift your left leg and right hand off the ground and hold
Step 6
for 15 seconds.
Return your left leg and right hand to the ground; and lift
Step 7 your right leg and left hand off the ground and hold for 15
seconds.
Return to the basic plank position and hold for 30
Step 8
seconds.

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