7-Stage Abdominal Test

The 7-Stage Abdominal Test is a progressive assessment that measures core strength and endurance through increasingly difficult abdominal exercises.

What This Test Measures

This test measures the strength and endurance of your entire core musculature, with emphasis on the abdominal muscles.

Equipment Needed

• Exercise mat
• Stopwatch or timer (optional)

How to Perform the Test

1. Stage 1: Lie on your back with legs bent, feet flat on the floor, arms at sides. Perform a partial curl-up by lifting your head and shoulders off the mat.
2. Stage 2: Same position as Stage 1, but with arms extended forward parallel to the ground during the curl-up.
3. Stage 3: Same as Stage 2, but cross arms over chest.
4. Stage 4: Same as Stage 3, but with hands behind ears (not pulling on neck).
5. Stage 5: Same as Stage 4, but add a half twist to each side during the curl-up.
6. Stage 6: Full sit-up with hands behind ears, lifting entire back off the mat.
7. Stage 7: Full sit-up with a half twist to each side, hands behind ears.
8. Progress through each stage, performing 3-5 repetitions at each level until you can no longer maintain proper form.
9. Record the highest stage completed successfully.

Tips for Best Results

• Master each stage before progressing to the next.
• Maintain proper form throughout - avoid pulling on your neck or using momentum.
• Breathe rhythmically, exhaling during the upward phase.
• Rest briefly between stages if needed.

Interpreting Your Results

Your score is the highest stage completed successfully. Higher stages indicate greater core strength and endurance. This test provides a comprehensive assessment of abdominal function through progressive difficulty.