Core Strength

GavH

Genuine question, but how does one 'measure' core strength?

Is it how many situps you can do in a given time or how long you can hold a plank for? I honestly don't know and hence the debate about whether or not I need to focus on my core stability more or whether the cycling, running and circuit training I do already covers it, is, for me, unanswered amongst the dearth of links and 'scientific' argument in the last five pages.

ai_1

GavH wrote:

Genuine question, but how does one 'measure' core strength?

Is it how many situps you can do in a given time or how long you can hold a plank for? I honestly don't know and hence the debate about whether or not I need to focus on my core stability more or whether the cycling, running and circuit training I do already covers it, is, for me, unanswered amongst the dearth of links and 'scientific' argument in the last five pages.

You don't
How long and how comfortably you can do a plank might give you some indication but I don't think it would be a very useful test. Core strength is not a single figure nor does it refer to a single muscle or set of muscles in a specific position. Core strength usually refers to the strength required to stabilise your torso and maintain posture. I can't see how it could be practically quantified by any simple measurement. On the other hand you will likely be able to tell that it was insufficient if you develop aches or injuries due to losing posture while exerting yourself.

top_bhoy

GavH wrote:

Genuine question, but how does one 'measure' core strength?

Is it how many situps you can do in a given time or how long you can hold a plank for? I honestly don't know and hence the debate about whether or not I need to focus on my core stability more or whether the cycling, running and circuit training I do already covers it, is, for me, unanswered amongst the dearth of links and 'scientific' argument in the last five pages.

I'm not sure if there is a magic number or definitive state to attain but I will relate this question to my recent experiences.

Last year I had a problem with my back and attended the physio. Part of the physio assessment was to undergo an ultrasound scan where they asked me to do certain movements while the reaction of the transverse abdominis and pelvic floor muscles were monitored on the display. On the word of the physio, these muscle movements should be noticeable and full if the 'core' is sufficiently strong. You do see the muscle contractions when exercised. Apparently mine could have been better

On the basis that what my physio told was correct, the only sure way of determining if the core is being strengthened is to monitor it.

GavH

Top_Bhoy wrote:

Part of the physio assessment was to undergo an ultrasound scan where they asked me to do certain movements while the reaction of the transverse abdominis and pelvic floor muscles were monitored on the display. On the word of the physio, these muscle movements should be noticeable and full if the 'core' is sufficiently strong. You do see the muscle contractions when exercised. Apparently mine could have been better

On the basis that what my physio told was correct, the only sure way of determining if the core is being strengthened is to monitor it.

Interesting you say that TB. On asking a good friend of mine (who is an Army RAPTC Captain) this morning about testing ones Core Stability, asked me to place my feet shoulder width apart, extend my arms out to the front and to slow squat down as far as I could and return to standing at the same pace. Easy enough. He asked the rest of the group (mostly fit people) to do the same with the same result. The one guy who 'failed' the test was not only the slightly overweight looking one but the only one who's heels lifted as he squated down. Seemingly this demonstrated that his core was weak as he involuntarily utilised other means to stabilise himself through the movement. My heels remained firmly planted so I'm happy, but it does seem to suggest that you can readily identify a weak core, but presumably not quantify a strong one.

top_bhoy

GavH wrote:

Top_Bhoy wrote:

Part of the physio assessment was to undergo an ultrasound scan where they asked me to do certain movements while the reaction of the transverse abdominis and pelvic floor muscles were monitored on the display. On the word of the physio, these muscle movements should be noticeable and full if the 'core' is sufficiently strong. You do see the muscle contractions when exercised. Apparently mine could have been better

On the basis that what my physio told was correct, the only sure way of determining if the core is being strengthened is to monitor it.

Interesting you say that TB. On asking a good friend of mine (who is an Army RAPTC Captain) this morning about testing ones Core Stability, asked me to place my feet shoulder width apart, extend my arms out to the front and to slow squat down as far as I could and return to standing at the same pace. Easy enough. He asked the rest of the group (mostly fit people) to do the same with the same result. The one guy who 'failed' the test was not only the slightly overweight looking one but the only one who's heels lifted as he squated down. Seemingly this demonstrated that his core was weak as he involuntarily utilised other means to stabilise himself through the movement. My heels remained firmly planted so I'm happy, but it does seem to suggest that you can readily identify a weak core, but presumably not quantify a strong one.

I should have mentioned that I did other exercises during the session so perhaps the scan I underwent was only one part of the assessment (and to justify the physio fees :twisted: ). Your test sounds not dissimilar to the pistol squat albeit slightly easier. I reckon once you've done the full pistol squat without falling over - you're core is good.
http://www.youtube.com/watch?v=1-Yuq9pD7JY

GavH

:shock: