Let’s Look At Testing Core Strength Dancers

As you probably already know, the best core strengthening exercise is the plank, so we are going to look at testing core strength using the plank.

All dancers and athletes need to have strong core muscles. These are muscles that work to stabilize the entire body and include the transverse abdominals, erector spinae, the obliques, and the lower lats.

The objective of testing core muscle strength is to monitor the development of the abdominal and lower back muscles. To undertake this core strengthening exercise and test you will need:

  • A flat surface on which to work
  • A mat
  • A watch

How To Go About Testing Core Strength

testing core strength

Testing core strength can be done as follows:

  1. Position your watch on the ground where you can see it easily.
  2. Assume the basic press-up position as you see in the picture above. For more of a challenge, you can go down onto your elbows.
  3. Hold the position for 60 seconds.
  4. Lift your right arm off the ground.
  5. Hold this position for a further 15 seconds.
  6. Return your right arm to the ground and lift your left arm off the ground.
  7. Hold this position for 30 seconds.
  8. Return your left arm to the ground and lift the right leg off the ground.
  9. Hold for 15 seconds.
  10. Return your right leg to the ground and lift your left leg off the ground.
  11. Hold for a further 15 seconds.
  12. Lift your left leg and right arm off the ground.
  13. Hold this position for 15 seconds.
  14. Return your left leg and right arm to the ground.
  15. Lift your right leg and left arm off the ground.
  16. Hold this position for 15 seconds.
  17. Return to the basic press up position and hold for a further 30 seconds.

core strengthening exercise

Analysis of Core Strength

If you were able to complete this test, then it indicates you have good core strength.

If you were unable to complete the test then repeat the routine 3 or 4 times a week until you can.

If core strength is poor then the torso will move unnecessarily during motion and waste energy.

Good core strength indicates that the athlete or dancer can more with high efficiency.testing

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