Want an easy way to test your core strength and endurance? Let’s do it!
Proper form is EVERYTHING in this test, so before you start, make sure you know how to get into (and hold!) a perfect plank position.
You can get a form check from an experienced coach who can walk you through it, but a DIY way is to set up a video camera before you do the test so that you can see your form yourself.
Your only goal? Hold your perfect plank as long as possible.
Here are the details:
Get into a forearm plank position so that your upper body weight is supported by your elbows and your legs by your toes.
You can get into this position by lying on the floor on your stomach, and then pushing your body up so that your elbows are on the floor below your shoulders, and your forearms are extending straight out in front of you (hands not touching).
Your hips should be off the floor so that your body forms a straight line from your head to your heels – your face should be looking toward the floor.
As soon as you get into this position, start a timer, and hold your plank as long as you can with good form. Don’t let your hips rise or fall, or your shoulders hunch or sag. Also, be sure to breathe!
Your test is done when your form starts to suffer.
Here are the scores:
Less than 15 seconds – Very Poor
15-30 seconds – Poor
30-60 seconds – Below average
1-2 minutes – Average
2-4 minutes – Above Average
4-6 minutes – Very good
Longer than 6 minutes – Excellent/Elite
How did you do?
If you’re a woman over 35 dealing with low energy and feeling blah and you want to see if the Fab Fit Method could help you get results in just a few weeks, book a call to see exactly what the process looks like for you and if it’s the right fit for your goals.
Book today by scheduling here.
Oh, and let me know how you made out on the plank test 😀
Committed to your success,
Kim and The Fab Fit Team
“Kim designs great workouts that are appropriate for every fitness level. This is a fun, no judgement zone where you’re always encouraged to become the best version of yourself!”
C.W. SMALL GROUP TRAINING CLIENT