Simple at home Fitness Tests continued……

Last week we tested you on your aerobic strength. This week is all about your core strength. This test involves holding the plank position.

Core fitness – Plank

Hold the position. (Please see photo). Try to imagine a nice straight line parallel with the floor, from your head to your toes. If at any time you feel the exercise in your lower back then stop the test immediately. Please note your posture and / or lower back will go before you physically have to stop the hold. Do not push through this point.

Record the time held in the plank position.

Results from tests:

Time Held

Level 1 = Less than 30 seconds
Level 2 = 31 – 60 seconds
Level 3 = 61 – 120 second
Level 4 = 120 seconds +

How did you score:

Level 1 = Weak area
Level 2 = Average
Level 3 = Good
Level 4 = Excellent!

Next week we test your resistance strength ………….

Lyndsey Slaughter - Red Hot Personal Training

Core is key....

What is your core?

When you hear the words core training what comes to mind? Endless crunches that seem to produce no results?

A great number of people believe that your core muscles consist of only your abdominal muscles which is just not true. Muscles of the core region include the abdominals and the hip and spinal musculature. In fact when you strength train your core you aim to target all the muscle groups that stabalise the spine and pelvis.

A strong core can help you with your functional fitness (those crucial ab and back muscles you call upon every time you turn, bend and lift) and also from an aesthetic perspective (sculpting and tightening that mid section!).

Suffer from lower back pain?

In some instances, weak or poorly controlled core muscles can be associated with lower back pain. Correctly strength training the core muscles will result in them being stronger and more correctly balanced with less uneven strain being placed on the spine.

Core Workouts

A great core workout may want to include planks and side plank exercises to encourage a neutral spine position with a natural curve in the back. Other excellent core exercises include the glute bridge that can help stabilise the pelvis.

Using a swiss ball to perform core exercises on can be a great tool to really target those inner hard to reach core muscles whilst also adding an element of fun to the routine. Progression can then be made onto a push up lateral row that engages all the core musculature at once resulting in a thorough core workout.

If you have any questions or want advice on how to do any of these exercises, please get in touch. My email address is lyndsey@redhotpersonaltraining.com.

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Simple at home Fitness Tests, part 2

Core Training for balanced development