A guide to assessing your progress

Tracking core strength and endurance is crucial for monitoring fitness progress. The core is integral to all activities, and a weak core can hinder overall growth. This fitness test evaluates core endurance through specific exercises to gauge current abilities and track improvements over time. The test comprises three exercises that target different core aspects, with variations based on fitness levels. Beginners, intermediate, and advanced levels are determined by the number of consecutive crunches, guiding exercise selection. Minimal equipment is needed, with only an exercise mat and timer required. Select three exercises, record them for consistency, and repeat the test every 4 weeks to monitor progress accurately. The test breakdown includes a 2-minute maximum repetition exercise, a 1-minute maximum repetition exercise, and a maximum hold time exercise. Each exercise targets a specific core muscle group – rectus abdominis, obliques, and transverse abdominis, contributing to overall core strength. Retesting at regular intervals allows for continual improvement and a stronger, more defined core.