Testing Your Core Stability

Nearly everyone I have talked to at the gym wants to be stronger and faster, to have the athletic build that helps them dominate the playing field or the beach. For some, this means turning a snack pack into a six-pack just like the cover models on fitness magazines. However, if you are an athlete, then this goal misses the point of gaining core stability, where everything from your upper legs to lower back is equally strong. Stability is dependent on structural strength and management of the body. When you achieve entire core stability, then you have the maximum control over your extremities and main body when performing athletic movements. The following four exercises will test your core stability. They can be performed as part of your warm up routine, or done separately. The exercises are pass or fail in nature. If you do not pass, there is a set of remedial exercises designed to help you increase your stability that I have listed at the end.

There are some safety concerns when you exercise that need to be addressed before you start. You don't want to injure yourself, so make sure you consult your doctor before beginning a program including this one. Always perform the warm up and cool down exercises. Perform only the prescribed number of sets and reps. Remember, proper form is more important than sloppy execution, and use a training partner whenever possible so that they may help you use proper form and keep you from slipping into making a sloppy execution.

Test Exercises

Leg Raise

From the bent-leg sit up position, place hands palm down under the small of the back. Raise your feet until your hips and knees are flexed to 90 degrees. Now contract (crunch) your stomach muscles by pulling your belly button in toward your spine. Maintain your crunch while slowly straightening your legs. Hold this position for 60 seconds, if you can. If not, then bring the legs back to the starting bent leg position and repeat until 60 seconds of leg raise time is upstart the remedial training program.

Side Bridge

Pick your favorite side (left or right). Lay with the upper body off the ground, supported by your arm with your elbow directly below the shoulder. Your palm can be flat for balance, or made into a fist to increase the level of difficulty. Cross the feet with the lower foot on top. Press firmly down with your arm and raise your trunk and pelvis up until you form a straight line from your shoulders to feet. Hold this position for 2 minutes, if you can, then switch sides. If you can't hold the position for 2 minutes without sagging, then add the remedial training program to your regular workout routine.

Worm crawl

From a standing position, with your feet slightly apart, bend over and put your hands on the floor, keeping your legs straight. Next, while allowing your heels to come up, but keeping your arms and legs straight, walk forward with your hands until you are in a push up position. Tighten your core and perform one push up, maintaining a straight position (no rolling up allowed). Then, still keeping your arms and legs straight, walk your feet up to your hands and stand up. If you can complete the exercise without sagging, rolling, or bending, great, if not, add the remedial training to your workout.

Back Bridge

Start out by lying on your back, knees bent 90 degrees, arms extended to the side at a 45 degree angle, feet flat on the floor. Crunch the abdomen muscles and raise your hips off the ground to form a reasonably straight line from shoulder blades to knees without arching your spine. Now stretch out the right leg to extend the straight line and hold for 45 seconds without letting the butt or spine sag. Lower the right leg and repeat with the left. Again, if you cannot hold the proper form while performing the move, then add the remedial training.

Remedial Training

Here is a set of exercises to help build up your core stability. Add them to your regular workout at least twice a week. Make sure you concentrate on proper form to avoid injury and gain the most from the movements.

Side Cuts

Set your feet shoulder width apart and using a cable machine, such as Cybex, or a medicine ball, hold it in both hands over your head and out to the side. Swing down to the opposite ankle, like you are trying to split a piece of wood, keeping the arms straight and rotating the torso. Do 12 repetitions each side, in 3 sets.

Rebel Push-Ups

Take two dumbbells and place them on the floor shoulder width apart. Grip them firmly and perform a push-up, then bring one of the weights up to your shoulder, replace on the floor and bring the other one up and replace. Complete 3 sets of 15 reps. If it is too easy, then increase the weight of the dumbbells.

Metronome

Lay on your back, raise your legs straight up, keep your feet together. Now lower your feet to the left side until they touch the floor, then bring them back to center, then lower them to the right side, then back to center. Complete five sets of 15 reps and remember to keep your form.

Now that you know the tests to take to accurately judge your core stability, and the remedial exercises to add to your regular routine to strengthen your core, enjoy a more focused workout aimed to make you a better athlete.