Plank Fitness Test

Note: Ensure you are well before you attempt this fitness test. If you feel any discomfort, cease the activity immediately and get medical attention. Read and understand the Safety & Indemnity form before you proceed further. Remember, your health is a priority!


Plank helps in improving your balance and posture. It targets all the muscles you need to maintain proper posture like your back, chest, shoulders, abs and neck. In addition, strengthening your core will also reduces the chances of having back pain as they also strengthen your back muscles.



Purpose: Assess your back and core muscular endurance and stability

Items Needed: Stopwatch and a partner to time the assessment.

How to do the test?

  1. Place your forearms on the ground with elbows aligned with your shoulders and arms about shoulder width apart.
  2. Lift yourself up from the ground and start the timer.
  3. Ensure back is straighten and engaged the core.
  4. In this position, contract your abs and thigh muscles at the same time while continuing to breathe normally. 
  5. Hold as long as you can and record time once body touches the floor.

Take the test and see how you fare! Fill up the form below to get your results.



Tips from Active Health Coach

Incorporate these exercises in your daily routine to improve core and back muscle strength and endurance.

Double Leg Lifts: 3 sets of 10 repetitions

Perform the movement on a soft floor surfaces

  1. Lie flat on your back
  2. Hands placed at the side/lower back for additional support
  3. Ensure both legs are straight and together
  4. Lift both of your legs together all the way up to the ceiling until your butt leaves he ground
  5. Slowly lower both your legs until they are slightly above the ground

Double leg lift


Supine Dead Bug: 3 sets of 10 repetitions

Perform the exercise using alternate leg and hands.

  1. Lie flat on your back
  2. Extend your arms and legs towards the ceiling, and bend your knees to about 90 degrees
  3. Lower your left leg and extend your right hand behind your head
  4. Return to starting position and repeat with opposite arm and leg

Dead bug



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