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How Strong is Your Core? An Easy Strength and Stability Test

Want to see how strong and stable your core is?⁠ Try out this exercise you can do at home.

How stable is your core?

Want to see how strong and stable your core is?⁠ If you’re curious about the true strength of your core muscles, there are various exercises and assessments you can undertake to gauge where you stand.

These evaluations not only provide insight into your current level of core stability but also offer a starting point for developing a targeted exercise routine to enhance this area of your body. By understanding the true state of your core, you can make informed decisions about which exercises will best suit your needs and goals. So why not take the opportunity to assess your core strength today and embark on a journey towards a more stable and resilient center?

Core Strength Exercise

Try this exercise on the foam roller:⁠

Step 1: Lay on it vertically and place your hands out wide⁠

Step 2: With minimal pressure through your hands to stabilise, lift one leg into tabletop and then the next⁠

Step 3: Lower the first leg, then the second⁠

Step 4: Repeat⁠

How Strong is Your Core? An Easy Strength and Stability Test
  1. Attach one end of a resistance band to a sturdy anchor point near floor level.
  2. Lie face down on an exercise mat with the other end of the band securely wrapped around your ankles.
  3. Place your hands under your shoulders for support.
  4. Engage your core and slowly curl your legs upwards towards your glutes against the resistance of the band.
  5. Hold the contraction for a moment, then return to the starting position in a controlled manner.
  6. Repeat for the desired number of repetitions.

Foam roller alternatives

Don’t have a foam roller at home?

What could you use instead of a foam roller to exercise at home?⁠ If you don’t have a foam roller readily available, don’t worry! There are plenty of household items that can serve as effective alternatives for foam rolling exercises. One option is to use a tennis ball or lacrosse ball, which can provide targeted pressure and help release tension in specific areas of your body.

Another alternative is a rolled-up towel or yoga mat, which can be used to mimic the pressure and support provided by a foam roller. Additionally, a PVC pipe or a sturdy water bottle filled with water or sand can be used for deeper tissue massage and myofascial release. Remember, the key is to find an object that allows you to apply controlled pressure to your muscles and connective tissues.

So, get creative and explore different options around your home to continue reaping the benefits of self-myofascial release exercises, even without a foam roller.

towel rolled up as a roam roller alternative

A towel rolled up as a roam roller alternative

Core strength

What is your core strength?⁠ Core strength refers to the ability of your core muscles to generate and maintain stability throughout various movements and activities. It involves the muscles in your abdomen, back, hips, and pelvis working together to provide support and control to your spine and torso.

A strong core is essential for maintaining proper posture, preventing injury, and enhancing overall physical performance. To assess your core strength, you can perform a variety of exercises that target different aspects of core stability, such as planks, crunches, Russian twists, or leg raises.

By consistently engaging in core-strengthening exercises and gradually increasing the difficulty over time, you can improve your core strength and reap the benefits of improved balance, stability, and functional movement in your everyday life. So take the time to evaluate your core strength and embark on a journey towards a stronger, more resilient center.

glute bridges

Core strength FOAM ROLLER EXERCISEs

What is your core strength?⁠ Core strength refers to the ability of your core muscles to generate and maintain stability throughout various movements and activities. It involves the muscles in your abdomen, back, hips, and pelvis working together to provide support and control to your spine and torso.

A strong core is essential for maintaining proper posture, preventing injury, and enhancing overall physical performance. To assess your core strength, you can perform a variety of exercises that target different aspects of core stability, such as planks, crunches, Russian twists, or leg raises.

By consistently engaging in core-strengthening exercises and gradually increasing the difficulty over time, you can improve your core strength and reap the benefits of improved balance, stability, and functional movement in your everyday life. So take the time to evaluate your core strength and embark on a journey towards a stronger, more resilient center.

In this video our clinic director and physio Morgan Deegan, demonstrates the following stretches;

Single leg floats – Laying on foam roller lengthways. Engage your deep abdominals, and maintaining lumbar spine position lift one leg to 90°hip and knee bend. Control down and alternate. Bring hands off ground to increase difficulty.

Single leg kick out – Starting on foam roller as shown. Kick leg out and control back down – the leg goes parallel with the opposite leg. Alternate. Bring hands off ground to increase difficulty. Kick out with shimmy – Leg kick out as per previous exercise. Then move foot/ leg left and right whilst it is away from the body. Bring hands off ground to increase difficulty. Kick out with circles – Leg kick out as per previous exercise. Then bring foot/ leg in a circle movement whilst it is away from the body. Bring hands off ground to increase difficulty.

Up up down down – As shown – lift one leg up to 90° flexion hip and knee. Then the other. Keep the lumbar spine in a neutral position. Bring hands off ground to increase difficulty. Up up down down with kick out – As per previous exercise. Add in a single leg kick out from the up up position. Ensure the lumbar spine stays in a neutral position (ie does not arch up). Bring the kick out leg back in before doing the opposite leg.

Incorporating this exercise into your routine can help build your core strength.

Happy training! 💪🏃‍♂️🏃‍♀️

Here at Physio and Fitness Clinic, we can assist you with your sports injuries, and build core strength. Make an appointment with a physio today.

E info@physioandfitnessclinic.com.au
T (03) 9786 6642
A 3A Sir Laurence Drive, Seaford, Victoria

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