Sports & Performance

Follow our Top Tips for a stronger core and increased flexibility. See how you do on our core test then register on the website to receive regular updates and new exercises along with product offers and discounts on sessions.

To assist you in this test listen to the audio instructions (.mp3)

The Core Test: Stage 1

The Core Test: Stage 1

This is a universal Core Test:

As your core is the trunk of your body the best test of your core is a plank. This test is a 3 minute plank which if you have a good core you should be able to complete.

Stage 1: 1 minute plank

Stage 2

Stage 2

Step 2: 15 secs lift one arm off floor then place back down

Stage 3

Step 3: 15 secs lift other arm off floor then place back down

Stage 4

Stage 4

Step 4: 15 secs lift one leg off floor then place back down

Stage 5

Step 5: 15 secs lift other leg off floor then place back down

Stage 6

Stage 6

Step 6: 15 secs lift opposite arm and leg off floor

Stage 7

Step 7: 15 secs lift the other arm and leg off floor

Stage 8

Step 8: 30 secs plank with all limbs down on floor

Register for more exercises

With this test if you fail on a stage you have a score to record how far you went Stage 1-8. You can then look to improve on this next time. If you didn’t manage to complete the test perhaps you would like to have some exercises to improve your strength/ endurance. To see these register here and we will email you a list of exercises with photos to help you.