{"id":30668,"date":"2023-08-17T11:07:27","date_gmt":"2023-08-17T03:07:27","guid":{"rendered":"https:\/\/www.hometeamns.sg\/frontline\/?p=30668"},"modified":"2024-04-02T11:07:39","modified_gmt":"2024-04-02T03:07:39","slug":"why-core-strength-matters-for-personal-fitness","status":"publish","type":"post","link":"https:\/\/corpstaging.hometeamns.sg\/frontline\/why-core-strength-matters-for-personal-fitness\/","title":{"rendered":"Why core strength matters for personal fitness"},"content":{"rendered":"\t\t
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Core strength is crucial for even the most basic activities. We speak to Fitness Workz trainer Aidid Haidil to understand why it matters and find out simple exercises to improve core strength.<\/strong> <\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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TEXT: NICHOLAS JACOB<\/p>

PHOTOS: HOMETEAMNS, SHUTTERSTOCK<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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From an improved posture to enhanced stability and balance, as well as a reduced risk of injuries, a strong core provides numerous benefits to our overall health and fitness. Fitness Workz trainer Aidid Haidil<\/a> says that a strong core is essential.<\/p>

\u201cThe core<\/a> is involved in most athletic activities and everyday movements, from bending over to tie your shoes, to lifting a heavy object, to running a marathon,\u201d he said.<\/p>

\u201cA weak core compromises even basic everyday activities such as lifting, bending, and twisting. When your core is weak, these activities can become more difficult and may increase your risk of injury,\u201d he added.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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SIMPLE EXERCISES FOR A BETTER CORE<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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<\/div>
Planks<\/div><\/div><\/div><\/div>
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Couple crunches<\/div><\/div><\/div><\/div>
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Leg Raises<\/div><\/div><\/div><\/div>
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Bicycle crunches<\/div><\/div><\/div><\/div>
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Bird dog<\/div><\/div><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t
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The good news is that strengthening the core can start with these beginner-friendly exercises<\/a>. The intensity and duration can be adjusted to suit your level of comfort and proficiency.<\/p>

Plank<\/strong><\/p>

  1. Place your forearms on the floor with your elbows directly under your shoulders and your hands facing forward.<\/li>
  2. Straighten your legs and feet and hold your body in a straight line. Hold for 15-30 seconds, then release and rest for 10 seconds. Repeat 3-5 times.<\/li><\/ol>

    Couple crunches<\/strong><\/p>

    1. Sit on the floor facing to one side and lean back at 45 degrees. Raise and hold both feet slightly above the ground.<\/li>
    2. Raise your knees towards your chest and lower on the opposite side.<\/li><\/ol>

      Leg raises<\/strong><\/p>

      1. Lie on your back with your legs extended straight up toward the ceiling.<\/li>
      2. Slowly lower your legs as far as you can without arching your back, then raise them back up. Aim for 10-15 reps.<\/li><\/ol>

        Bicycle crunches<\/strong><\/p>

        1. Lie on your back with your knees bent and hands behind your head.<\/li>
        2. Bring your left elbow across your body toward your right knee, while simultaneously straightening your left leg. Repeat on the other side. Aim for 10-15 reps.<\/li><\/ol>

          Bird dogs<\/strong><\/p>

          1. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.<\/li>
          2. Lift your right arm and left leg straight out and hold for 5-10 seconds, then lower and repeat on the other side. Aim for 5-10 reps on each side.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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            BENEFITS OF A STRONG CORE<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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            A strong core offers several benefits, like an improved posture. \u201cStrong core muscles help pull the shoulders back and maintain a neutral spine. This leads to better posture and can help prevent back pain,\u201d said Aidid.<\/p>

            It also helps to improve your sense of balance and improves overall body strength. It reduces the risk of falls and makes daily activities easier to perform. It\u2019s also essential for exercise. \u201cStrong core muscles protect the back and other body parts during physical activity, reducing the risk of injuries,\u201d Aidid added.<\/p>

            For athletes, this forms the basis of proper sporting form and technique and helps enhance athletic performance.<\/p>

            A strong core also offers surprising longer term benefits. Said Aidid: \u201cThe muscles of the core are closely connected to the diaphragm and the organs of the digestive system. A strong, healthy core can help improve digestion and reduce bloating and abdominal discomfort.\u201d<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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            EXERCISING AFTER A LONG LAYOFF?<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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            If you haven\u2019t been exercising for some time and are getting back into the swing of things, Aidid says it\u2019s important to establish a base level of overall fitness and strength.<\/p>

            Cardiovascular exercises help to improve overall fitness and endurance. This is important for sustaining a workout programme. Strength training exercises that target the major muscle groups \u2013 the legs, back, chest, shoulders and arms help build lean muscle mass and improve overall strength and stability.<\/p>

            It\u2019s important to take it slow<\/a>, says Aidid. \u201cStart with lower resistance or bodyweight exercises and gradually progress to heavier weights and more challenging movements,\u201d he added.<\/p>

            Once a good base fitness level has been established, compound exercises can lead to greater progress. Incorporating these with the help of a qualified instructor can also be more efficient. \u201cCompound strength exercises target several muscle groups at the same time. These often engage and strengthen the core simultaneously, eliminating the need to prioritise core exercises exclusively,\u201d Aidid added.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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            Get your engines moving with your workout partner! Try out these workouts together over at our\u00a0<\/em>Fitness Workz gyms<\/a><\/em> and spice it up with the equipment available.<\/em><\/p>

            Like our stories? Subscribe to our Frontline Digital newsletters now! Simply download the\u00a0HomeTeamNS Mobile App<\/a>\u00a0and update your communication preference to \u2018Receive Digital Frontline Magazine\u2019, through the app settings.<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

            Core strength is crucial for even the most basic activities. We speak to Fitness Workz trainer Aidid Haidil to understand why it matters and find out simple exercises to improve core strength. TEXT: NICHOLAS JACOB PHOTOS: HOMETEAMNS, SHUTTERSTOCK From an improved posture to enhanced stability and balance, as well as a reduced risk of injuries, a strong core provides numerous benefits to our overall health and fitness. Fitness Workz trainer Aidid Haidil says that a strong core is essential. \u201cThe core is involved in most athletic activities and everyday movements, from bending over to tie your shoes, to lifting a heavy object, to running a marathon,\u201d he said. \u201cA weak core compromises even basic everyday activities such as lifting, bending, and twisting. When your core is weak, these activities can become more difficult and may increase your risk of injury,\u201d he added. SIMPLE EXERCISES FOR A BETTER CORE PlanksCouple crunchesLeg RaisesBicycle crunchesBird dog Previous Next The good news is that strengthening the core can start with these beginner-friendly exercises. The intensity and duration can be adjusted to suit your level of comfort and proficiency. Plank Place your forearms on the floor with your elbows directly under your shoulders and your hands facing forward. Straighten your legs and feet and hold your body in a straight line. Hold for 15-30 seconds, then release and rest for 10 seconds. Repeat 3-5 times. Couple crunches Sit on the floor facing to one side and lean back at 45 degrees. Raise and hold both feet slightly above the ground. Raise your knees towards your chest and lower on the opposite side. Leg raises Lie on your back with your legs extended straight up toward the ceiling. Slowly lower your legs as far as you can without arching your back, then raise them back up. Aim for 10-15 reps. Bicycle crunches Lie on your back with your knees bent and hands behind your head. Bring your left elbow across your body toward your right knee, while simultaneously straightening your left leg. Repeat on the other side. Aim for 10-15 reps. Bird dogs Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your right arm and left leg straight out and hold for 5-10 seconds, then lower and repeat on the other side. Aim for 5-10 reps on each side. BENEFITS OF A STRONG CORE A strong core offers several benefits, like an improved posture. \u201cStrong core muscles help pull the shoulders back and maintain a neutral spine. This leads to better posture and can help prevent back pain,\u201d said Aidid. It also helps to improve your sense of balance and improves overall body strength. It reduces the risk of falls and makes daily activities easier to perform. It\u2019s also essential for exercise. \u201cStrong core muscles protect the back and other body parts during physical activity, reducing the risk of injuries,\u201d Aidid added. For athletes, this forms the basis of proper sporting form and technique and helps enhance athletic performance. A strong core also offers surprising longer term benefits. Said Aidid: \u201cThe muscles of the core are closely connected to the diaphragm and the organs of the digestive system. A strong, healthy core can help improve digestion and reduce bloating and abdominal discomfort.\u201d EXERCISING AFTER A LONG LAYOFF? If you haven\u2019t been exercising for some time and are getting back into the swing of things, Aidid says it\u2019s important to establish a base level of overall fitness and strength. Cardiovascular exercises help to improve overall fitness and endurance. This is important for sustaining a workout programme. Strength training exercises that target the major muscle groups \u2013 the legs, back, chest, shoulders and arms help build lean muscle mass and improve overall strength and stability. It\u2019s important to take it slow, says Aidid. \u201cStart with lower resistance or bodyweight exercises and gradually progress to heavier weights and more challenging movements,\u201d he added. Once a good base fitness level has been established, compound exercises can lead to greater progress. Incorporating these with the help of a qualified instructor can also be more efficient. \u201cCompound strength exercises target several muscle groups at the same time. These often engage and strengthen the core simultaneously, eliminating the need to prioritise core exercises exclusively,\u201d Aidid added. Get your engines moving with your workout partner! Try out these workouts together over at our\u00a0Fitness Workz gyms and spice it up with the equipment available. Like our stories? Subscribe to our Frontline Digital newsletters now! Simply download the\u00a0HomeTeamNS Mobile App\u00a0and update your communication preference to \u2018Receive Digital Frontline Magazine\u2019, through the app settings.<\/p>\n","protected":false},"author":17,"featured_media":30670,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[19,27],"tags":[],"class_list":["post-30668","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shape-up","category-spotlight"],"acf":[],"yoast_head":"\nWhy core strength matters for personal fitness - Frontline<\/title>\n<meta name=\"description\" content=\"Core strength is crucial for even basic activities. 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