7. HOLD A PLANK FOR MORE THAN 3 MINUTES
THE SCORECARD
Men's Health Fit: More than 3 minute
Above average: 2 to 3 minutes
Ordinary: 1 minute or less
A chiseled core makes you stronger in everything you do, from carrying groceries to mastering the deadlift. It enables you to "produce, stabilize, and transmit force throughout the body," says Angelo Poli, owner of Whole Body Fitness in Chico, California. But that armada of muscles is "on" whenever you're upright, so stamina is key.
THE TEST
Assume a pushup position but with your weight on your forearms instead of your hands. This is plank position. Your body should form a straight line from shoulders to ankles. Brace your core by contracting your abs as if you were about to be punched, and hold the position for as long as you can. When your hips sag or your knees touch the floor, it's over.
INCREASE YOUR CORE ENDURANCE
Fall short? No problem. "You can more than double your score in a matter of weeks," says Poli. Alternate among these three exercises during the course of a week. 1 Three-point tennis ball toss: Hold the top position of a single-arm pushup (feet slightly beyond hip width, body straight from head to heels, weight supported on one hand) and bounce a tennis ball off a wall. Catch the ball and immediately bounce it back against the wall. Do 2 sets of 15 reps each arm. 2 Plank push/pull: Assume a plank position with a weight plate between your forearms. Lift your right arm, push the plate forward as far as possible, and then pull it back. Do 2 sets of 10 reps with each arm. 3 Swiss ball "stir the pot": Assume a plank position with your forearms on a Swiss ball. Make small circles with your elbows, switching directions every 10 circles until you've done 40. That's 1 set. Do 2.
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