It’s an amazing feeling to know you have total control over your body and what it can do. The first test to pass in any of my programs is the pushup! Back neutral, stomach pulled inward, elbows bend alongside your body, not horizontally. If you can’t do a proper pushup, your core isn’t fully activated. Core is everything so the first phase of any program should be activating and strengthening the core.
A strong core will help you with every aspect of training your body. It also helps you keep great posture and helps eliminate back pain. Take this quick core test to see what phase of core training you’re in!
- How long can you hold a plank for with perfect form? (read “Top Plank Mistakes” for form)
- How many pushups can you do in one minute? Max effort! No break for 60 seconds.
- How many shoulder taps can you do in one minute? Max effort! No break for 60 seconds.
- How many sit-up variations can you do?
Here’s a video of me explaining each movement and showing you how to position your body in a way that will burn the most and activate your stomach muscles.
Congrats! Now that you know what phase you’re in, we can get to work. If you felt the burn in your stomach during the assessment, you’re ready to go. If you felt any of these exercises in your lower back, you need to perfect your form and strengthen your stomach muscles so that they can take over the movement. Set a goal and practice. Keep your core tight and pulled in.
Perfect the core test and make your way into Phase C. By Phase C, your stomach will be able to handle my Four Top Ab moves.
Stability Ball Plank
For more core tricks, read, “Top Plank Mistakes”