There must be thousands of exercises out there that work out every muscle and muscle group, all the way from your back down to your calves. And if you did them all in perfect form, we figured you wouldn’t have any time to do the other important stuff, like eating, sleeping, sex and reading this website.
So here’s the plan: While you were eating sleeping and finagling a date with some sweet young thing, we’ve done the homework for you. We consulted the experts (people like Paul Collins, author of How To Lose Your Love Handles and Christian Finn, creator of www.thefactsaboutfitness.com), did our research and cracked the code to bring you the best exercises ever invented for the major muscles you’d want to beef and tone up.
All you have to do — after you’ve scored that hot date — is, for one month, assign a muscle group to each day of a six-day week, spend 45 minutes with each workout, and gradually build the intensity of each exercise by increasing the weights or the reps. By the time that sweet young thing agrees to check out the vinyl collection in your bedroom — somewhere around the fourth date we reckon — both of you will be glad she waited for a month before she sees you naked.
The Move Abdominal Bracing
Muscle Worked Abs, Traverse Abdominals
How To Do It Get on your knees and draw your belly button inward towards your spine while keeping your back straight. "Locking up the traverse abdominals (TVA)", as it’s termed in fancy academic journals. Take deep breaths through your nose and out your mouth, holding the position. Repeat five times.
What Does It Do? Helps build core stability, improve posture and prevent backache. And justifies all that posing in the mirror.
The Move Hanging Knee Raise
Muscle Worked Lower Abs
How To Do It Hang from a pull-up bar with an overhand grip, arms shoulder-width apart. With feet together, use your abdominal muscles to raise your feet in an arc, until they’re in line with your hands. Pause at the top of the movement and slowly lower your feet. Do two sets of 10 reps. As you get good at it, hook a light dumbbell between your ankles.
What Does It Do? Forces the lower abs into definition. It also helps stabilise your pelvis, reducing risk of hip-knack in later life.
The Move Lateral Fly
Muscle Worked Obliques (the muscles either side of your six-pack)
How To Do It Lie on your right side and prop up your upper body on your right elbow with your forearm on the ground. With feet together, lift your pelvis to create a straight line from feet to head. Raise a weight in your left hand until it’s parallel to your shoulders. Pause then lower. Alternate on the other side with sets of 10 reps, adding weight as the month goes on.
What Does It Do? Gives you a balanced centre of gravity, which means you won’t lean nose-first on Mr B.O’s shoulders when the MRT train lurches.
The Move Body Dish
Muscle Worked TVA and Obliques
How To Do It Lie on your back, arms and legs stretched out. Lock up the TVA. With hands together and feet together, bring your arms and legs towards each other. Pause when both are about 35 degrees from the floor. You don’t need a protractor to know that you’ve reached a 35-degree angle; the hurt will tell you. Release to the start position but don’t let your hands or feet touch the floor. Do sets of 10 reps.
What Does It Do? As well as being a mean dance-floor move, this conditions your upper and lower body to work as a unit, improving coordination and reducing the risk of hurting your spine.
Thumbnail photo courtesy of The Straits Times