Search
Close this search box.

Why core strength matters for personal fitness

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.

“The 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,” he said.

“A 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,” he added.

SIMPLE EXERCISES FOR A BETTER CORE

Planks
Couple crunches
Leg Raises
Bicycle crunches
Bird dog
Previous slide
Next slide

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

  1. Place your forearms on the floor with your elbows directly under your shoulders and your hands facing forward.
  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.

Couple crunches

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

Leg raises

  1. Lie on your back with your legs extended straight up toward the ceiling.
  2. 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

  1. Lie on your back with your knees bent and hands behind your head.
  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.

Bird dogs

  1. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
  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.

BENEFITS OF A STRONG CORE

A strong core offers several benefits, like an improved posture. “Strong core muscles help pull the shoulders back and maintain a neutral spine. This leads to better posture and can help prevent back pain,” 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’s also essential for exercise. “Strong core muscles protect the back and other body parts during physical activity, reducing the risk of injuries,” 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: “The 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.”

EXERCISING AFTER A LONG LAYOFF?

If you haven’t been exercising for some time and are getting back into the swing of things, Aidid says it’s 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 – the legs, back, chest, shoulders and arms help build lean muscle mass and improve overall strength and stability.

It’s important to take it slow, says Aidid. “Start with lower resistance or bodyweight exercises and gradually progress to heavier weights and more challenging movements,” 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. “Compound 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,” Aidid added.

Get your engines moving with your workout partner! Try out these workouts together over at our Fitness Workz gyms and spice it up with the equipment available.

Like our stories? Subscribe to our Frontline Digital newsletters now! Simply download the HomeTeamNS Mobile App and update your communication preference to ‘Receive Digital Frontline Magazine’, through the app settings.

Upcoming Events & Promotions

Promotions

FREE one-year Singlife Group Personal Accident Insurance

Get a one-year HomeTeamNS membership with a one-year Singlife Group Personal Accident Insurance FREE. You protect the nation, we protect you!
15th March 2024
12:21 PM
NY, USA
Check out the exclusive perks and benefits we have for our HomeTeamNS members in celebration of the inaugural Home Team Day 2024! Find out more here: https://www.hometeamns.sg/htd2024/
Promotions

FREE 1-Year HomeTeamNS Membership

Check out the exclusive perks and benefits we have for our HomeTeamNS members in celebration of the inaugural Home Team Day 2024!
15th March 2024
12:21 PM
NY, USA

Related Articles

Thinking about joining Fitness Workz? Don’t let unfamiliar gym lingo hold you back. Get started with confidence by mastering these gym terms and practical tips.
For SCDF Major (NS) Cheng Zihua, maintaining a regular fitness routine is the ultimate strategy to stave off burnout, improve productivity and strengthen both body and mind.
Whether you’re a seasoned athlete or just starting out, accidents can happen. Learn how to safeguard your body and recover effectively.
In his work with young people, HomeTeamNS volunteer LTC (NS) Mohd Khaidir Bin Rahman is dedicated to nurturing both their capabilities and character.

Gym Speak: Key Terms Every Beginner Should Know

Fit to thrive: Using exercise to combat burnout and boost productivity

Stay fit and strong: How to keep injuries from disrupting your workout

Guiding the Next Generation: A Commitment to Mentorship and Growth

Close Up

View all

In the Force

View all

Spotlight

View all

Club Buzz

View all

Singapore Buzz

View all

Food

View all

Family Time

View all

Technology

View all

Shape Up

View all

Travel

View all