Shape Up CRUNCH TIME
HARD CORE
Our fitness guru from the Bukit Batok clubhouse shows you how to keep your core fit and strong f your body’s a building, your core strength is like a pillar – it’s responsible for your posture and provides stability and support for your body. Your core, which comprises your abs, obliques and lower back, also forms the basis of your strength, so it’s important to get them in shape.
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A 1-2-3 WORKOUT FOR YOUR CORE DEADLIFT WORDS JAMAL MOIDEEN / CHIEF TRAINER, BUKIT BATOK GYM MODEL NOR AFRIEZAL BIN ABDUL MANAN / TRAINER, BUKIT BATOK GYM
1/
Start
TARGET: Lower
Finish
back and full body Keep your back straight and your chest out, look up, and make sure you don’t lock your knees. Do 8–10 reps for 3–4 sets.
TWISTING POLE
Start
2/
TARGET: Obliques Start with the pole square on your shoulders, turn towards your left, and don’t twist more than 90 degrees. Repeat for the right side. Do 8–10 reps for 3–4 sets.
Finish
ROPE PULL 3/
TARGET: Abdominals
Grip the rope and adopt kneeling position, then curl your body downwards. Do 8–10 reps for 3–4 sets.
Start
Finish
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