The Tests
Prone Bridge Test
Purpose : To test the core strength of the individual. It also is a good reflection as to the determination of the individual as the body usually has the strength but it is the fight against the pain which is most clearly displayed.
Equipment required : Stop watch
Procedure : The individual lays flat on the stomach with the elbows directly underneath the shoulders and the hands wrapped in with the back of the hands touching the elbows. The feet are spread hip width apart. Align toes under ankles & forearms under shoulders. Keep hips up and back flat. Draw navel into spine then brace core. Keep a straight line posture. The time starts when the body is lifted up onto the toes and a bridge is formed between the arms and toes. The body has to maintain a flat, straight position. Any drop in the hips constitutes a warning. Three warnings and the test is over.
Scoring : The time that the bridge position is held constitutes the score.
Side Bridge
Purpose: The side bridge test measures the control and endurance of the lateral core stabilizing muscles. Equipment required: Stopwatch.
Description / procedure: The aim of this test is to hold an elevated position for as long as possible. The subject lays on their right side, the upper body supported off the ground by the right elbow and forearm. The legs are straight, with the left foot (top) in front of your right foot. The hip is lifted off the floor so that the elbow and feet support the body, creating a straight line from head to toe. The left hand is placed on the supporting hip. As soon as the subject is in the correct position, the stopwatch is started. The test is over when the subject is unable to hold the back straight and the hip is lowered. After a short rest, the other side is tested.
Scoring: The score is the total time completed for each side.
Abdominal Strength Test - straight leg lift
Purpose: The purpose of this test is to estimate the degree of abdominal strength
Equipment required: Flat surface, an abdominal strength test board with different degrees of angle marked (otherwise, you can use a protractor),
Description / procedure: The subject lays spine on the floor next to the abdominal strength test board. The hip joint should be aligned to the intersection of the scale. The arms are held across the chest and the head rested on the floor. The tester places their finger tips underneath the subject's lower back. Both legs are raised to a 90-dregee angle (vertically) while keeping the upper body flat on the floor. The subject may bend their knees first to move to the starting position, before straightening the knee joint. The subject aims to sustain the pressure on the tester's fingers under the lower back by contracting the abdominals as the legs are lowered. The subject slowly lowers both legs until the pressure on the hand behind the back disappears. The lowest angle observed as the pressure is taken off is the measurement of their abdominal strength.
Scoring: The score is the angle of the legs in degrees from the floor.
Exercise to improve core strength
Core - Plank
The Plank is a static exercise for strengthening the abdominals, back and shoulders. Isometric strength is important for stabilizing the trunk in various sports and exercises. The abdominal plank is a great exercise for strengthening the transverse abdominus. The transverse abdominus is the deepest layer of abdominal muscle and wraps around the whole midsection.
1. Place the hands shoulder-width apart and the feet hip-width apart.
2. Spread the fingers and the thumbs. Bring the head in alignment with the spine and gently tuck the chin in, look to the floor.
3. Tuck the tailbone under and pull the navel towards the spine lifting the pelvic floor muscles. Keep the thighs engaged and push away from the floor with the hands.
4. Maintain this pose for 5 to 10 deep breaths.
Variation : Try lifting one leg at a time
Core - Side plank
1. Lie on your side with your elbow directly under your shoulder at a 90° angle.
2. Lift your body of the ground and balance on one forearm and the side of your foot.
3. Contract your abdominals and relax your shoulders and breathe.
Variations :
1. Place the hand directly under the shoulder and lift the body up.
2. Place the hand under the shoulder and the knee on the ground directly underneath the hip. Swing the leg forward and backward at hip height whilst keeping the upper body dead still.
Core - Russian twists
The Russian Twist exercise is a great way to strengthen the obliques and help prevent injuries that can occur to the spine. This exercise will also help improve the speed and strength of your twist motion. This can improve a swing in hockey, cricket and golf and other sports that require a swinging motion.
Begin sitting on the floor with your knees bent and your feet flat on the floor.
Press your hands together, extending your arms out in front of you, and recline back so that your body is angled about 45 degrees.
Keeping your lower body still, twist your body to the right and then to the left.
Tip: The more you lean back, the more challenging this exercise becomes. Use an angle that is comfortable, yet still gives your abdominal muscles a challenge.
Core - Bicycles
Bicycle Crunch Exercise came in at the top of the list of best exercises for the rectus abdominus (six pack).
Lie face up on the floor and lace your fingers behind your head.
Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
Switch sides, bringing the right elbow towards the left knee
Core - Double leg lift
Lie on your back and extend your legs straight up toward the ceiling
Place your hands behind your head, keeping the elbows and wide and chest open
Inhale and on the exhale, pull your abdominals down to the floor. Allow that motion to press your lower back into the floor as your curl your upper torso up off the floor. You will maintain this torso position throughout the exercise.
Keeping abdominals pulled in and the back pressed to mat, lengthen your legs out of your hips as you lower them.
Go only as far as your can maintain control and good alignment. Do not let your back pop up off the mat. Use your upper abs. to maintain the lift of the chest. Don't try to hold your self up by pulling on your head and neck with the elbows and hands(a common temptation)
With control deepen the abs. even more as you return the legs upright.
Core - Scissors
1 . Lie on your back with your hands at your side. Curl the head and shoulders up off the ground.
2. Draw the abs in and raise both legs up to the ceiling.
3. Hold on to the right leg and as breathe, you lower the left leg down until it is just above the ground.
4. Breathe in as you hold the position, and then swop legs as you breathe out.
5. Repeat
Variation : Cross the legs in a side to side motion(garden shears)
Core - Reverse Crunches
1.Lie on the floor and place hands on the floor or behind the head.
1.Lie on the floor and place hands on the floor or behind the head.2. Bring the knees in towards the chest until they're bent to 90 degrees with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
