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Ab Strength Test (3 LEVELS OF DIFFICULTY)

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Rating: 4.0; Vote: 1

ups you can do. To truly see how strong your abs and core are you have to determine what your reactive core strength is. In this video, I show you a quick series of 3 drills that you can do with a medicine ball to test the strength of your abdominal muscles and core. To start, sit on the floor and get a medicine ball capable of being bounced on the floor. Try to pick a weight that is at least 8 pounds here (I am demonstrating using a 12 pound medicine ball. The first ab strength test exercise is the med ball bounce and catch. Pick either your right or left side and twist in that direction. Slam the ball from head height and see if you can catch it without allowing your hands to drop from the height they started at. Obviously, the ball has weight and wants to pull your shoulders down to the side when you catch it. The strength of your abs is going to be crucial if you are going to complete this without dropping the shoulder. Next, you want to perform the same drill but make it more of a dynamic ab and core strength test. To do this, you will twist the ball back to the center after catching it. The strength required to do this is slightly more than the first ab exercise and it becomes much more challenging as the reps stack up. Be sure of course to test both sides to see if there are any imbalances between them. Finally, to really test your reactive core strength and eccentric ab power, try to complete the plyo russian twist exercise shown. This explosive core strength movement is challenging and can tell you a great deal about the true strength of your abs. See if you can catch 10 consecutive in both the right and left directions. If you want to build a lean, ripped, athletic core and abs you will want to start training like an athlete. You can do this with the complete 90 day ATHLEAN-X Training System available at to start getting yours today
Date: 2022-04-22

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Comments and reviews: 10

bananimal45
Hey -ATHLEAN-X-! Please make a video about when to and not to retract your scapula during exercises. In other words, exactly which types of exercises require me to keep my scapula retracted throughout the entire range of movement, and which exercises require me to protract/extend my scapula during a certain part of the movement. I guarantee that video would be very popular, as many people struggle with poor posture and the shoulder issues that follow from bad posture. Also, random question, when I am punching, should my scapula be protracted when my fist is out at its farthest point, or retracted the entire time?
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Deepansh
No it was very easy to do that leg raise after 5 sec pause at bottum, not very easy i say i got the pump yes i did have that, but it wasnt so difficult i have nvr done abs in my life may be couple of times for tym pass i have done plank 7 times in my whole life (m just 19) and nvr done any exercise for abs still m able toh do 4 min plank with 1 min 10 kg plate on my back(last min)but still me abs are not that visible
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Yoshio
Hi JEFF, can you do a video about a correct warm up routine? I try to workout just like you recomend along all your videos with a lot of intensity and try to be consistent but I really dont have to much time to workout. Sometimes I feel I hurt myself because of not taking enough time to warm up but I have almost 30-40 minutes to do everything. Can you help me with a recomendation of a correct warm up?
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Zakkeus
Jeff, I get ridiculously painful forearm pain when I curl, or lift heavier weights. I keep my wrists straight while I do so, but after I release my grip, it feels like my forearms are almost locked and there's a lasting pain that dissipates over a couple seconds. How can I alleviate this?
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Metalhead82to11
Jeff can you please please PLEASE make a video regarding what a split between lifting heavy and lifting light should look like I do you left heavy and light in the same workout do you less like one week and then heavy the next please shed some light on this thanks
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curtis
Jeff I'll say this every damn day lol. you should do a video on a training split. Is it necessary to do body parts 2x a week especially weaker points. I know maybe legs and back forsure but I like to try and do tris and shoulders allot more since they're my weak points
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Chris
Hey Jeff what can a guy do who has a bad lower back? I have the athlean x program but due to my back being jacked up for the last three days I haven't been able to workout. Today was the 11-11-11 workout and I couldn't do more than two box jumps. Any thoughts?
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joseph4tw
Hey Jeff, can you please discuss people who do powerlifting and how it differs from AthleanX? Can you really build -all- your muscles with just 3 exercises (deadlift, squat, bench press? (I believe not, but curious to know what you have to say)
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John
Hey I hurt my lower back while in the military. Iv had a lot of trouble training it after. What are some good ways to train it up but not hurt it. I do standing lower back raises and I also use the machine to take stress off of it.
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S2K
I would like to suggest a video routine for the ones who usually don't have enough time during the week and can only workout in weekends. Maybe a 2 times per week workout (Friday and Sunday)?
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