How to Really Test the Lower Abs

One of the muscles responsible for your abdominal strength is the rectus abdominis. The RA connects your ribcage to your pelvis and is the outermost muscles in your abdomen. Although you cannot independently contract the upper and lower portions of the RA, you can change the focus of the contraction. The lower abdominal region responds with a great intensity when you originate the movement from the pelvis/hip area. Your test for lower abdominal strength, then, uses a movement that also originates in your pelvis region.

Instructions

  1. Lower-Abdominal Testing

    • 1

      Warm up prior to doing the lower-abdominal strength testing. Spend five to 10 minutes walking, marching in place, stair climbing or doing other full-body movements to warm your core.

    • 2

      Lie face up on the floor. Rest your head. Cross your arms over your chest. Press your lower back onto the floor.

    • 3

      Raise your legs upward until they form a 90-degree angle at your hips.

    • 4

      Slowly lower your straight legs toward the floor and in a straight line from your torso. Continue to lower your legs until your lower back raises up from the floor. Measure the lowering of your legs in terms of degrees from the 90-degree starting position. For example, halfway to the floor is a 45-degree angle. A third of the way to the floor is a 30-degree angle. Slightly above the floor is considered a 15-degree angle. Horizontal and just grazing the floor is considered zero.

    • 5

      Write down the angle at which your lower back leaves the floor. This angle represents your abdominal strength. Label your strength as poor if you are unable to maintain the beginning, straight leg position. Label your strength as average if you can lower your legs to a 45-degree angle. You are above average if you can reach a 30-degree angle and considered good if you get to 15 degrees. The zero-degree, horizontal leg position is rated as excellent core strength.