Beach volleyball player Jessica Phang shows you how to get a buffed bod

For someone who took up volleyball only two years ago, Jessica Phang (right) has an amazing physique.
The Singapore contestant in this year's FIVB beach volleyball world tour has bronzed skin, lean limbs and a washboard-worthy six pack.

Ask her for her fitness secret, and the 23-year-old - who just graduated from the National University of Singapore - shrugs and says: 'I don't do anything special. I just exercise on a regular basis and stay away from ultra fatty food.'

This turns out to be an understatement.

Phang, who is 1.68m tall and weighs 52kg, actually does wakeboarding, rock climbing, mountain biking, scuba diving and running. As if all that is not enough, she also hits the gym four to five times a week, spending at least two hours there each time.

Plus, she watches what she eats. She scoops out whatever visible trace of fat - oil or pieces of blubber - from her favourite dishes, including high-calorie items like laksa and char kway teow. In addition, she sticks to a low-carb diet as much as possible.

To prove she's a good sport, Phang shares some of her favourite exercises on this page. Go ahead, try them. But make sure you follow her diet tips too.

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pradeep@sph.com.sg

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BEACH WORKOUT

RUSSIAN FREEZES

What it works: The legs. This plyometrics exercise, or shock-method training, is a good warm-up routine that helps to increase your vertical jump, speed and agility.

How to do it: Start in a half-squat position and, using your arms for momentum, jump up for height and distance. Land in the same position you started in, hold the position for two seconds and repeat the jump. When you freeze in the semi-squat position, pretend you are sitting on a bench or chair. Do two sets of six jumps, with 30 seconds of rest in between.

ABDOMINAL ROTATION

What it works: The core section, which includes all the abdominal muscles. But the main target here is the deepest abdominal muscle - the transversus abdominis. Locate it by coughing once. The muscle that contracts is it.

How to do it: Lie on your back with knees bent. Keeping your shoulders on the floor and the transversus abdominis flexed, breathe freely and let your knees fall slowly to the right. Make sure you only let them drop till you feel a stretch, not pain. Using your trunk muscles, pull your legs back up to the start position. Repeat on the left side. Do three sets of 15 repetitions, with 45 seconds of rest in between.

SHOULDER SNATCH

What it works: The shoulder joints. It stretches and strengthens them to help prevent injury in this area from repetitive usage.

How to do it: Step on a rubber tube and hold the handle with your right hand. Keeping the right arm at shoulder height, bend the elbow 90 degrees so the forearm is in front of you. Then slowly pull upwards with the right hand till the fist is perpendicular to the floor.

Do three sets of 10 to 12 repetitions with both arms.

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