Using a resistance band or looped towel, perform a straight-leg calf stretch. Lift one leg until it forms a 90-degree angle with your body, hold for several seconds, then switch legs.
If you cannot reach 90 degrees, lower the band and repeat the stretch, gently pressing the back of your thigh toward your chest. Perform two repetitions per leg. For optimal results, do this stretch daily.
Test Two: Core Muscle Stability
Attempt 20 consecutive sit-ups using only abdominal muscle strength.
If unable to complete, perform the following: Bend knees to 90 degrees, tuck chin, then lean forward toward knees while engaging abs. Keep hips and upper body from touching legs.Perform two sets of 10 to 20 repetitions. For enhanced results, extend arms upward and perform V-sit sit-ups in two sets of 10 repetitions each.
Test Three: Upper Body Strength
Perform 10 standard sit-ups without sagging at the hips. Men should complete 20 repetitions.
If unable to perform, do the following exercise: Hold a 1-8 pound dumbbell in each hand, elbows bent at hip level. Rapidly alternate raising fists to chin level for 10 seconds per set, performing two sets. For better results, increase each set to 20 seconds.
Test 4: Leg Strength
Raise your leg forward to a 45-degree angle, lower it without touching the ground, and repeat 20 times.
If unable to perform this, try lowering your foot to the ground each time and aim for 20 repetitions. Once you can complete 20 lifts without touching the ground, add 1-2 pounds of weight to your ankles and attempt another set of 20. For maximum effectiveness, use 3 pounds of ankle weights.