The Ins and Outs Core Strength Test is part of the Fit Test for the P90X Home Fitness Workout. The test involves sitting on the floor and repeatedly bending and straightening the legs out in front of the body.
purpose: to measure abdominal core muscle strength
equipment required: none
procedure: For an 'in and out' you start seated with your hands on the floor at your sides, knees bent with feet on the floor. Raise your feet off the ground and bring the knees in towards your chest. This is the test start position. Straighten your legs out in front of you, then back in to the chest, without the feet touching the floor. This is one complete repetition. Repeat this movement as many times as possible.
scoring: the maximum number of full repetitions successfully completed is recorded. P90X suggest that you should be able to do at least 25.
advantages: a simple test to perform on your own with no equipment required.
The Test in Action
- Burpee Test — participants attempt the maximum number of burpees in a set time period.
- Heart Rate Maximizer — involving repeated jumping jacks over two minutes.
- See the Leg Tuck, a similar test
- See more strength tests