It is crucial to have a strong and stable core, as it serves as the foundation of your body’s movements. Maintaining a strong core can help prevent injuries, enhance stability and balance, and facilitate the performance of daily tasks without straining your back. One way to assess the strength of your core is through specific exercises designed to challenge your abdominal muscles. We consulted with Dr. Femi Betiku, DPT, CSCS, NCPT, an expert and instructor at Club Pilates, to discover the top five workouts that can help evaluate the strength of your core.
Hundreds
- Lie flat on your back with your feet on the floor and knees bent.
- Bring your legs to a tabletop position and float your arms above the floor.
- Pull your belly button in toward your spine, and lift your head, shoulders, and neck.
- Pulse your arms up and down and extend your legs to a 45-degree angle.
- If you’re a beginner, perform 50 pulses, taking deep inhales and exhales for every 10 pulses. If you’re advanced level, complete 100 pulses, taking deep inhales and exhales for every 10 pulses.
Plank
- Place your forearms and knees on the floor, keeping your feet and knees together.
- Straighten your knees so your body forms a straight line.
- Keep your core tight.
- Beginners should aim for 3 sets of 20-second holds, while advanced level should complete 3 sets of 45-second holds.
Side Plank
- Lie on your side, using your forearm to prop yourself up.
- Stack your knees and feet on top of each other.
- Lift your bottom hip off the floor.
- Beginners should perform 3 sets of 10-second holds, and advanced level should aim for 3 sets of 20-second holds.
Reverse Plank
- Sit on the floor with your arms at your sides, hands on the ground, and legs extended.
- Lift your hips with your toes pointing back toward your head.
- Beginners should aim for 3 sets of 10-second holds, and advanced level should complete 3 sets of 20-second holds.
Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
Frequently Asked Questions About Testing Core Strength
What are the best workouts to test core strength?
Testing core strength can be done through various exercises that target the muscles in your abdomen, lower back, and pelvis. Here are four highly effective workouts:
1. Plank
The plank is a great exercise to test your core strength. Start by getting into a push-up position on the floor, then bend your elbows 90 degrees and rest your weight on your forearms. Keep your body in a straight line from head to heels.
2. Russian twists
Russian twists are another excellent workout for core strength. Sit on the floor with your knees bent, lean back slightly, and lift your feet off the ground. Hold a weight or medicine ball and twist your torso from side to side.
3. Bicycle crunches
Bicycle crunches are a dynamic core workout. Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head, bring your knees towards your chest, and perform a bicycle pedaling motion while touching your elbows to the opposite knees.
4. Leg raises
Leg raises are a challenging workout for the lower abs. Lie on your back with your legs straight. Keeping your legs straight, lift them all the way up towards the ceiling. Slowly lower them back down, but don’t let them touch the floor.
