Researchers have found that people with poor muscular endurance in their lower backs are 3.4 times more likely to develop lower-back problems than those who have fair or good muscular endurance. And turns out, a side-plank test is one of the best ways to gauge this endurance. Simply perform a side plank for as long as you can without allowing your hips to drop or drift backward. What's a good score? 60 seconds. If you don't meet this standard, start focusing more on your core.
The Test = Side Plank
> Lie on your left side with your knees straight
> Prop your upper body up on your left elbow and forearm
> Brace your core by contracting your abs forcefully
> Raise your hips until your body forms a straight line
> Breathe deeply for the duration of the exercise
> Hold this position for 60 seconds (or as long as possible)
> Flip sides and repeat
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