Test Your Abdominal Muscle Strength!

Learn a simple way to test the your abdominal muscle strength and determine which abdominal exercises are most important for you.

Many fitness professionals recommend using the one-minute sit-up test. This test, when done before and after a fitness program, can show you improvement in your strength. However, as your abdominals get tired the last half of the test, your hip flexors are primarily used, which can put increased stress on your lower back. I do not recommend this test if you have back pain or have had a previous back injury.

Instead, many Physical Therapists use a method of testing the abdominals developed originally by Florence Kendall. This is the method that I learned in PT school. For the most accurate results, consult with a licensed Physical Therapist in your area.

Rectus Abdominal Muscle Strength

Step One - Lay flat on a firm surface, a table or the floor with your legs straight. Using an exercise mat on the floor is recommended for comfort. Place your hands behind your head.

Perform a traditional sit-up in the position, lifting your shoulders and head off the floor. Lift your upper body all the way up keeping your back in a curled position. If you are able to complete this movement, then you have what is considered normal strength.

If you are unable to lift yourself up in this position, try the next step.

Step Two - Follow the instructions in step one except instead of placing your hands behind your head, fold your arms across your chest. If you were unable to complete step one, but are able to successfully complete step two, then you have what is considered good strength.

If you are unable to lift yourself up in this position, try the next step.

Step Three - Follow the instructions in step one except instead of placing your hands behind your head, extend both of your arms forward. If you were unable to complete step two, but are able to successfully complete step three, then you have what is considered fair strength.

Oblique Abdominal Muscle Strength

Lay flat on a firm surface, a table or the floor with your legs straight. Using an exercise mat on the floor is recommended for comfort. Have someone hold your legs down. Place your hands behind your head and lift your body into the position pictured here (bending your back and rotating to one side). You will grade this test as follows:

Normal – The ability to hold the test position with your hands behind your head.
Good - The ability to hold the test position with your hands folded across your chest.
Fair+ - The ability to hold the test position with both of your arms extended forward.
Fair - The ability to hold the test position in enough bend in your back and rotation to raise both of your shoulder blades off the table.

When rotating to the left side, you are testing the external oblique on the right side and the internal oblique on the left side.

When rotating to the right side, you are testing the external oblique on the left side and the internal oblique on the right side.

This test is especially important for people who have scoliosis because usually one side will be weaker than the other.

Lower Abdominal Muscle Strength

Lay flat on a firm surface, a table or the floor with your legs straight. Using an exercise mat on the floor is recommended for comfort. Fold your arms across your chest. Do not raise your head or shoulders during test.

Raise your legs to a vertical position one at a time (or have someone assist you in doing this) Keep back flat on the floor by drawing in your abdominal muscles. Slowly lower your legs together to the mat. Strength is graded on your ability to keep your low back flat on the table while slowly lowering both legs.

The angle between your legs and the floor when your back arches and your are no longer able to keep it flat determines your strength as follows:

Normal– 0-15 degrees
Good – 30 degrees
Fair + - 60 degrees
Fair – 75 degrees

Lateral Trunk Flexors Abdominal Muscle Strength

Lay on your side on a firm surface, a table or the floor with your legs straight. Using an exercise mat on the floor is recommended for comfort. Place a pillow between your legs. Keep your top arm along your side and cross your other arm across your chest. You will need someone to hold your legs down.

Lift your body off the floor bending your back sideways.

Normal – Able to fully lift and bend your back sideways.
Good – Able to lift and bend your back sideways with your shoulder 4 inches from the floor.
Fair – Able to lift and bend your back sideways with your shoulder 2 inches from the floor.

If weakness is noted, I highly recommend an abs ball exercise program to strengthen your abdominals. Get my free Unbelievable Abs Ball Workout Here!

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