How Achieve Your Dream Physique

Instead of drawing focus to numbers on the scale, shimmy yourself to the mirror, study your frame and have a go at these targeted exercises to achieve your dream physique.

- Peh Yi Wen

We come in all shapes and sizes and no two bodies are exactly alike – where fat tends to accumulate contributes to our resulting body shape. Apple-shaped ladies, for instance, gain weight easily at their waistlines, while those who are pear-shaped are likely to store fat on their hips and thighs. While we can’t control nature, what we can do is tailor our workouts accordingly.

For that, we got Chung Tze Khit, managing director of Gold’s Gym Singapore & master trainer for National Council on Strength and Fitness, to recommend effective exercises to tone and tighten common trouble zones of each body shape. These strength-training moves can be done using just your body weight, a pair of dumbbells or any household object such as filled water bottles and canned goods.

Your body shape is…

STRAIGHT

Your shoulders, waist and hips are approximately of the same width with no obvious curves to your figure. Aim to build broader shoulders, a stronger chest, and curvier hips.

TARGET: SHOULDERS

Side lateral raises help to build stronger and more defined shoulders, while giving you increased shoulder mobility. Start with moderately light weights and raise your arms straight out from your sides to shoulder level.

TARGET: CHEST

Dumbbell flat presses give your upper and lower pectorals an even workout. Lie on your back with feet flat on the floor and a dumbbell in each hand. Rest your elbows on the ground before thrusting them up toward the ceiling, lowering with control.

TARGET: HIPS AND THIGHS

Squats aren’t just great for spot-toning your hips, butt and thighs, but your entire body too. It helps create an anabolic environment, which keeps your metabolism high and burns even more fat.

Your body shape is…

PEAR