A little Core Test from our brothers and sisters down in Portland

Can you do the following?
Good way to check your progress with your core work...

TWO OPTIONS:

High Hips – This is

a ‘safe’ position that

is less stressful to

both the abdominal

muscles and the

lower back. Perform

exercise in this

position if you are a

novice or have low

back problems.

Flat Hips – This is

more difficult and

consequently

appropriate for

advanced individuals. The hips are held low so that a straight line could be drawn between the ankles,

hips and shoulders.

Step 1 

Hold the basic plank position (shown above) for 60

seconds.

Step 2 

Lift your right hand off the ground and hold this position

for 15 seconds.

Step 3 

Return your right hand to the ground and lift your left

hand off the ground, hold for 15 seconds.

Step 4 

Return your left hand to the ground and lift your right leg

off the ground and hold for 15 seconds.

Step 5 

Return your right leg to the ground and lift your left leg

off the ground, hold for 15 seconds.

Step 6 

Lift your left leg and right hand off the ground and hold

for 15 seconds.

Step 7

Return your left leg and right hand to the ground; and lift

your right leg and left hand off the ground and hold for 15

seconds.

Step 8

Return to the basic plank position and hold for 30

seconds.