The Core Muscle Strength Test is conducted as follows:


Position the watch on the ground where you can easily see it

Assume the basic press up position as in the picture above. (Push-up position with forearms on the floor)

Hold this position for 60 seconds
Lift your right arm off the ground
Hold this position for 15 seconds
Return your right arm to the ground and lift the left arm off the ground
Hold this position for 15 seconds
Return your left arm to the ground and lift the right leg off the ground
Hold this position for 15 seconds
Return your right leg to the ground and lift the left leg off the ground
Hold this position for 15 seconds
Lift your left leg and right arm off the ground
Hold this position for 15 seconds
Return you left leg and right arm to the ground
Lift your right leg and left arm off the ground
Hold this position for 15 seconds
Return to the basic press up position - as in the picture above
Hold this position for 30 seconds
Analysis
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

If you were able to complete this test then it indicates you have good core strength. If you are 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 can move with high efficiency.