Long gone are the days when the focus of most core workouts was simply pursuing a six pack. More of us (perhaps thanks to the pilates boom) are interested in reaping all the benefits a strong core can offer, from improved athletic performance to a reduced risk of injury and better posture.

But measuring your core strength isn’t as simple as other areas of your body. Besides counting the number of sit-ups, crunches and dead bugs you can do, it’s hard to quantify the strength of these all-important muscles. So how can you tell when your core is strong enough to reap all the associated benefits? While it may not be as simple as noting down a number on a machine, there are plenty of ways to measure your core strength. 

The great thing about fitness tests is that they give you a baseline from which to work. The three below all require core engagement and the results are easily quantifiable.

Balancing on one leg may require some strength in your legs and hips, but the leg lift and balance involved mean your core has to work hard, too. The key is making sure you’re engaging your core throughout. To do this, says Abby McLachlan, pilates instructor and founder of East of Eden, try turning your attention towards your ribs and stomach. “While you’re breathing in through the nose and out through the mouth, imagine a corset tightening around your ribs as you exhale, engaging the pelvic floor as you do so.”

Being able to balance with relative ease when engaging your core this way is a good sign for your core strength, but if you want to make the test a little harder, then McLachlan recommends raising your arms over your head (while making sure your ribs stay attached to your core using the technique above). You could also try to extend the amount of time you’re able to balance or close your eyes as you do so. In fact, there’s evidence to suggest that being able to balance on one leg with your eyes closed for 10 seconds is a really good longevity goal.

It may be painful, but holding a plank is one of the best ways to put your core strength to the test. Instead of holding until failure, however, you only want to hold until your form starts to slack.

Klaudia Lucia, a London-based personal trainer who teaches classes at F45 and Barry’s, explains: “Holding a plank position on your forearms is a simple and accessible way to test your core strength, but the key is how long you can hold it with good form. That means having your pelvis tucked under, placing no pressure on your lower back and having your body in a straight position.

“As soon as you feel your form start to slack, rest. Then you can work on building up the time you hold the plank for a few seconds longer each time you perform it.” 

If you really want to put your abdominal muscles to the test, give this leg-lowering test a go. Lying on your back, you should start with your legs pointing straight up in the air. Then, all you need to do is start gradually lowering them towards the ground (without arching your back). The lower you can get, the better your core strength.

“There should only be a small space between your back and the floor, and as soon as you feel this space expand or your back arch, rest and reset,” recommends Lucia. “Ideally you would work on this until you can lower your legs to at least a 45-degree angle without compromising your lower spine position and keeping your legs straight.”

If you want to make this test even harder, then you can try adding in some modifications. “Advance the exercise by lifting the arms straight up or behind you next to your ears,” McLachlan says. “You could also bring your head, neck and shoulders off the floor and increase the time you can maintain the position as your core strength improves.”

The key is making sure that your form never falters after these modifications are made. If raising your arms makes your back arch, for example, you’ll need to go back and work on nailing that position before you go any further.  

Images: Getty