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Want strong abs? Take the sit ups test regularly and you'll be able to assess if your core training program is on track.
|What is the point?
Any good training program should include plenty of core training. Core strength is the key to good performance in a whole range of sports, essential for allowing your other key skills (strength, balance, co-ordination) to be performed properly. The sit-ups test will help you to assess your core strength.
What do you need?
- A Flat surface
- A Mat
- An assistant to hold your feet
|How do you do the test?
- Lie on your back with your knees bent, your feet flat on the floor
- Fold your arms across your chest
- Your assistant can hold your feet on the ground
- Start each sit up with your back flat on the floor
- Raise yourself to the 90 degree position then return to the floor - this is one rep
- Complete as many reps as you can in 30 seconds
What results you'll get :
The importance of an assessment like this comes from comparing against your previous results. This will indicate the effectiveness of your training program. If you want a comparative assessment, you can refer to the chart below.
Normative data for the sit ups test
The following are national norms for 16 to 19 year olds.
||26 - 30
||20 - 25
||17 - 19
||21 - 25
||15 - 20
||9 - 14
What is being measured again?
This is a simple and effective way to measure core strength.