By: Pradeep Paul

ADMIT it, you sneak a peek at your biceps and triceps as you work out in front of the mirror. Nothing wrong with that... most people do it. And the excuse they give is that they want to ensure that the right muscle is being targeted by the exercise.

If you're really serious about strengthening your arms, shoulders and upper body, here are some exercises from
Mr Roderick Samonte - he's a pilates instructor at PowerMoves which is located in the lush, green surroundings of Bishan Park.

Mr Samonte, 40, says: "To achieve poise and grace, one must work on lengthening the spine, stabilising the centre and work the muscles of the upper body as described in the exercises here."

PowerMoves Pilates at Aramsa The Garden Spa in Bishan Park II, located off Ang Mo Kio Ave 1.

SPINE TWIST
Sit with legs together, knees bent 45 degrees and feet on the floor in front of you. Hold the stretchband behind you with both hands and extend your arms out to the side.
Keeping your spine straight and elongated, draw your shoulder blades down towards your hips, exhale and rotate your upper torso with a double pulse action to the left while keeping your buttocks firmly on the ground.

Inhale, return to the starting position and exhale as you repeat to the right side.

Do 10 repetitions on each side.

PLATTER PULL
Sit cross-legged, holding the stretchband loosely in front of you with palms facing up, elbows down by your sides.

Elongate your back, relax your shoulders and neck and suck your stomach in towards your spine. As you exhale, pull the stretchband till your arms are in a position similar to presenting a long platter to someone.

Keep your elbows slightly bent, your shoulders held back, your abdominals lifted and your neck relaxed at all times.
Inhale, return to the starting position.

Do 10 repetitions.

-tabla!