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Slimmer & Sexier Legs Workout: Follow These Workable Moves

Getting the dancers-like-legs is what most of the women dream for? Isn’t it? But do you think that getting sleek, toned and shaped legs is really difficult. If so, then let us take a 4 weeks challenge. Follow the steps at fitness center or at home and see the results in 4 weeks.


Cossack Squat: Workout for lower body to shape glutes and thighs from every angle
How to do?
•    Stand straight with feet shoulder width apart and arms relaxed at sides.
•    Turn right toe up and squat to the left as deep as possible. (Here your right leg would remain straight and torso would lean slightly forward for body balance.)
•    Extend arms straight out from shoulders.
•    Return to start position & repeat the steps in opposite direction.
Do 2 to 4 sets of 8 to 12 reps each side.
Criss Cross Power Jacks: Workout for inner-thigh muscles & burning calories
How to do?
•    Stand straight with feet together and take a deep breath.
•    Exhale and jump by making feet wide and crossing arms overhead
•    From there, scissor legs, crossing left leg in front of right, as left arm crosses over right at chest level.
•    Repeat immediately alternating sides each time.
Do this strength exercise for 30-45 seconds.
Inner-Thigh Blaster: Workout to shape your legs & inner thighs
How to do?
•    Stand at a forearm distance from countertop or the chair, holding it lightly from right hand.
•    Keep your legs hip distance apart with toes straight & pointed ahead.
•    Take a small size pillow or ball and keep it between the inner thighs.
•    Keep your left hand on hips, lift heels, and maintain body balance on balls of feet.
•    Bend your knees and slightly lower down the body
•    Press inner thighs into the ball, keeping shoulders slanted over hips, hips slanted over ankles, and core tight.
•    Bring left arm overhead while raising hips back up and squeeze the ball with inner thighs
•    Lower an inch to repeat.
Do 30 reps, and then turn around to repeat on other side.
With these fitness workout moves to tone legs, you can surely win the challenge and tone your legs, suggests fitness expert at the women fitness gym in Singapore.

The best fitness plans during and after pregnancy

When you are pregnant, your body will start going through a lot of changes. The hormones in your body will start functioning in a different manner to support your new state and the little one growing inside you. However, you need to remember that this is only a temporary phase after which you would have to return back to your routine life. Hence, proper measures should be taken to keep your body healthy and in-shape. In order to stay in good shape, regular care is required. This has to be done even before the pregnancy period. However, if you had not done the same, you should use the pregnancy period to regain the lost shape and to keep yourself fit and healthy. Here are few points that will help you to achieve the target.

When you are pregnant

When you are pregnant, you will not be able to do a lot of physical activities. You need proper care during this period and have to be extremely careful with your food habits too. When you consult your doctor, you will be provided with the necessary guidance to choose the right food. You should however, perform light body exercises that do not strain your muscles too much. An evening stroll at a regular time everyday would bring in a huge positive change. When your body muscles stretch a bit, it will help to regain the natural body shape once the pregnancy period is done. Hence, you should make it a habit to perform low-stress body exercises during the period. You will have to consume extra food during the period because the little one growing within you needs nutrition too. This means that you will be consuming more food than your normal diets. This can cause excess fat accumulation in your body which can be burned out by the physical exercises that you do. During the period of pregnancy when your doctor advice physical exercises, you can enroll at a fitness centre and start performing minor workouts. You should however do this only with the assistance of a qualified instructor.

After the pregnancy phase

After giving birth to your kid, you will have to take care of your body with more vigor. You will be losing body weight because the little one is out of your womb. You will go on to lose weight further when you breastfeed your little one. All these will help you to lose some mass but you need to perform physical exercises in order to stay in good shape. Choose a well equipped fitness centre Malaysia and start physical workouts on a daily basis. Make sure that the place offers you with flexible timings because you might need to take care of your kid back home. Hence, try to choose the time-slots at the gym when your kid is usually asleep. You need to perform exercises that will make your abdomen rigid. It is your abdomens that get affected most during the pregnancy phase and this can cause a lot of changes to your overall body shape. Hence, if you perform the right set of exercises to take care of your abdomen, you will be able to gain positive outcomes within a short period of time. When you are looking for fitness center in Malaysia that suits your timings, make sure that the place provides you with the most modern equipments and the support of an expert trainer.


The easy ways to get rid of the extra kilos

Singapore gymAre you trying hard to get rid of excess body weight? Have you tried out different methods but failed miserably? Well, you should first of all understand that natural ways of losing body weight is not an easy process. There are no short cuts to attain the same. You need to have great amount of dedication in order to lose your weight with ease. You might have to change your daily habits if it is unhealthy. I am writing this article to help all my readers to understand the methods that needs to be followed in getting rid of the extra kilos from your body. When you are in shape, you will be able to walk around confidently. This confidence can bring about positive changes to your life as a whole.

What is the best diet?

You should avoid food that is rich in fat content. It would be ideal to substitute vegetables in place of meat delicacies for your meals. You should avoid anything that is fried because oily food can cause weight gain. You should drink lots of water every day. There might be plenty of dishes that falls in favorites list but if they contain too much of fat, you should keep it out of your home. Drink lots of fruit juices every day. Reduce the quantity of food that you eat and drink a juice to help you feel full. You should avoid eating food while watching videos because it could cause you to eat more than what you actually require. Avoid all kinds of junk food from your menu. Eat food that is necessary to provide you with energy and not excess body mass.

Are exercises a must?

In order to get rid of extra mass, a healthy diet alone wouldn’t be of great help. You will have to perform physical exercises at fitness centers on a daily basis in order to eliminate the excess body fat. When you choose a Singapore gym, you should make sure that the place has all modern equipments and also a good trainer. You should also make sure that the place is not overcrowded. You can start with mild exercises at home before starting your gym sessions. Ladies should choose a woman fitness gym Singapore in order to enjoy the best results. Women’s gym will have equipments that are ideal for women and also a trainer who is skilled with women’s dietary plans and exercise routines.

A well-planned diet and regular exercise routine can help you to get rid of the excess mass accumulation. Be dedicated and avoid short cut methods in order to get the body shape that you had always yearned about, in a healthy manner.

How to stay in good shape even after being a mom?

When I came to know that I am a soon-to-be mom, I was happy like any other lady. I was so thrilled, wanted my baby to be healthy and fine right from the very beginning and hence did quite a lot of research about the pregnancy period and the things that needed attention. During the pregnancy period I did not actually realize it but once my little one became old enough to walk, I started getting praises from people around me for staying in good shape. This was actually when I started realizing that the steps I had taken during my pregnancy period did actually help me a lot to stay in good shape. I want to hence share my thoughts with all my readers.

Joining a gym

I read in one of the medical journals by a reputed gynecologist about the importance of the health of a woman in order to have a healthy baby. I was not in perfect body shape during the pregnancy period and hence I decided to join a gym. During your pregnancy period, you will obviously start putting on weight. This will cause your muscles to expand which might cause occurrence of stretch marks. You can use oil to get rid of these marks. When you perform workouts regularly at a fitness centre, you will be able to avoid unnecessary fat accumulation. The body weight that is newly added due to the growth of your little one is not something that you should worry about. However, you should make sure that you do not laze around at home without doing anything that involves your body movement. In order to deliver your baby without any problem, you need to keep your muscles relaxed and flexible. This will also help you in staying in shape after the pregnancy period.

Your diet

Your diet also plays an important role in keeping you in shape after giving birth to your little one. You will have to breast feed your kid which makes it necessary for the mom to eat a lot of healthy food. You need to make sure that food that is not healthy is taken out of your list. You should eat food that would keep you and your kid healthy. You should restrain yourself from eating all the junk food. Include vegetables and fruits in your daily diet without fail. You can also check out the fitness programs and gyms for women to understand the best diet suitable according to your body conditions. When you attend such programs you will be able to enjoy the services of qualified physical trainers and nutritionists who will help you to stay in good shape.

A lovely mom who is in good shape will be loved by everyone. Follow all these instructions and take adequate care during your pregnancy period and few months after the delivery in order to stay in perfect shape.

5 Post Pregnancy Workout Tips for You

Becoming a ’Mom’ is in itself one of the biggest changes in life. The feeling that one gets is simply overwhelming & ineffable. Well, it pregnancy not just brings a change in life, it gets a change in body as well. Women get disfigured after giving birth to babies, for which they need to work little hard to come back to shape and enjoy being a beautiful mother from heart as well as shape.


Here are some post regency workout tips for you to get your body back easily:


  • Know when to start

First of all, know the time for when you have to start workout. Doing workout just immediately giving birth to baby would affect yours as well as your baby’s health, so identify the right time. You can identify this by analyzing when your body is actually prepared for it.


  • Go out & move

Walking is the key to come back into shape. You can either join a health club or fitness center, or you can even take your baby along. If you push a stroller to 1-2 miles in 30 minutes, then you can burn 150 calories.


  • Get more serious:

You can take the above step as a warm up. For few weeks you can do this till the time your body would also gain metabolism. You can join gym in Singapore and workout with little heavy weights. Use the dumbbells and little abs workout to get your flat tummy back. You can ask your personal trainer at fitness center to help you out with this.


  • Keep a check on your calories:

Stay away from soda & wafers and work upon your diet. With your diet, you first have to repair your body and then get it into shape. Also, make sure you include juices in your diet specially which have rich content of Vitamin C.


  • Naps are important:

You do not have to forget taking healthy naps during the day. Weight loss is also connected to getting healthy sleep as this would stop you from taking lot of high calorie & high sugar food.


Advise: At any time during the exercise, if you feel stressed out, pain, or any sort of discomfort, then take rest. Also, you have to stay hydrated for which you have to drink water before during as well as after workout. And never overdo the exercise, jumping, or heavy weight lifts as that might affect your health.

How to get your body back in shape after pregnancy

The pregnancy period brings in a lot of changes in the life of a woman. You will start losing your natural shape and as your child grows in your womb, you will start developing your tummy too. This will be reason for stretch marks which might stay on in your body even after the pregnancy phase. How to get your body back in shape after pregnancy? I am writing this blog to provide some useful information related to this concern faced by plenty of women around the world.

Taking care during the pregnancy period

When you are pregnant, you will start gaining weight which is absolutely normal. However, this does not mean that you should lift all the food restrictions and eat everything that you see in a plate. You need to understand that too much of food intake today will cause plenty of discomforts tomorrow. Hence, control your cravings and eat food that is healthy and low in fat content. You need not be a moocher when you are pregnant. You need to get up and move around your courtyard and make short strolls a habit. This will help to keep your tummy in shape during the pregnancy period and will also ensure better health. If you can do minor workouts at a reputed fitness centre, it would be even better.

Natural ways to lose weight

You might not be able to start working out at a gym when your little one is just born. You will have to stay home in bed and take care of your kid. When the child is born, you will lose a few lbs. You might eat a lot during this phase and do absolutely no work. You do not have to worry about gaining too much of weight though, during this period. Nature has its own ways of keeping away extra mass form your body. When you feed your little one on a daily basis, you will be able to burn at least 800 calories. This again helps to keep you in shape. It will also help you to get prepared for workout sessions once you are allowed to move out of the home.

Physical exercises

Once your kid is few months old, you should start taking better care of your body shape. You need to look out for fitness programs and gyms for women in your area. You should find time to do physical exercises in order to regain your good shape. If you were not in a real good shape even before the pregnancy period, use this as the best time to take care of your body shape. Regular physical exercises will definitely help you shed the extra kilos and be in great figure.

If you take care of these factors, you will be able to look extremely good after your pregnancy period. The transit of your little one will not affect your body shape if all these points are followed.

Women Workout Secret To Toned, Beautiful And Sexy Arms & Shoulders

fitness centerSummers are almost here, and you would get lots of beautiful sleeveless dresses in which you would love to flaunt yourself, isn’t it? We have today come up with a workout that would make you look more beautiful in your favorite sleeveless dress. So, be prepared for those beautiful summer dresses, and look for fitness center in Shah Alam to do these impressive arm workout.

But! Before we move to the tips, you have to free your mind from any sort of myth like say, you would get ‘bulky and unfeminine’ arms if you workout for arms. It doesn’t happen because female body has different make which is definitely not made to bulk.

Workout for beautiful arms at fitness center:

Push ups: Start with pushups in front of the mirror, so that it gets easy for you to check your alignment. Now place your hands lined up with your chest and directly under the shoulders. Keep your shoulders & neck relaxed and core tighten. Now, lower yourself and lift up while ensuring that your triceps are engaged and complete body stiff.

Curls: Hold 5lbs weights in both your hands and start curling. Make sure that you retract your shoulder blades and hold elbows at the sides while keeping core tight and knees soft.

Spider woman push ups: Come into perfect push up position, and extend your right arm forward as much as possible and bring left knee towards the chest. Now drop down for push ups. Then return to pushup position and repeat on the opposite side.

Triceps kick back: Stand with 5lbs weight in your hands. Bend the opposite knee, leaning forward at a 45 degree angle. Keep elbow close to your body, and then fully contract your tricep.
Make sure that the only movement should occur between your elbow and your fingertip.

Malaysia GymDips: Place your palms on a bench/chair and keep your back straight. Now, extend your legs at a 90 degree angle to the top of stability ball. Keep your buttocks close to the bench and your shoulders blades back as you lower yourself down
A fitness expert at renowned Malaysia Gym advises women to first examine the body and accordingly set realistic fitness goals for themselves. For example, women with too much arm wobble should do more repetitions and increase amount of arm exercises in every workout session. Also, here cardio workout needs to be intensive instead of pulling heavier weights. On the other hand, women with scrawny arms should not miss the pushups. Pushups can quickly build on strength, so consider them as the king of workout.

Exercising Tips For Couch Potatoes: No Pun Intended

fitness center“Whenever I feel like exercising, I simply lie down until the feeling passes away.” – Does this happen with you too? If so, then you need to combine exercise with couch and start practicing ‘couchersizing’. Yes, this interesting concept would make you love exercising and would surely routine fitness workout to your daily routine. Along with that, you would also start feeling the benefits of couchersizing.

Here are certain tips on this, which would help you build quads, calves, and grip strength during TV commercials on couch itself. So have a look at what you need to do:

Sitting standing game:
Fitness expert at women fitness center in Singapore suggests that one can utilize a short commercial in the favorite TV show in maintaining one’s fitness. You have to stand up and sit, then stand up and sit on the couch. Do this continuously 10 times in a row and then rest and if your show has not yet started then quickly make 2nd rep as well.

Benefit: This would make you work on quadriceps in the front of the thigh and would also burn excess fat on butts.

Stretching Calves:

Okie, now this one you can do while watching your favorite TV show as well. Just sit on the edge of the couch and keep feet flat on the floor. Now, keeping your heel on the floor, lift and point the toes toward the ceiling. You will feel stretch in calf muscles; now hold on to his position till he count of 30 and then relax. And yes, repeat!

Benefit: This would not just tone your calf muscles but would also make you keep walking longer while reducing the risk of tripping over toes.
One leg standing:
health club in SingaporeHere is another way for which you can start exercising and prepare yourself to join fitness center after seeing the change in your personality after exercising.

Simply hold the back of chair (this would give you stability) and lift heal of left leg towards your buttocks. Hold to this position for 30-40 seconds and then relax. Continue same with the other leg and repeat thrice.

Benefit: Along with keeping you fit, this would also make you maintain body balance
These simple to do couchersizing warm ups would make you feel the benefits of exercising and then soon join health club in Singapore for complete fitness training.


Overcome Your Gym Fear & Make Space For Fitness with These Tips


Many women have gym fear. The big equipment and hectic fitness schedule scares them. In spite of need of fitness, they control themselves from going to gym. But why? Here are some tips, which can help you overcome your gym fear and make you work on your fitness easily. Have a quick look:

• You need to work on your gym selection:
Choose the gym very wisely. It should be closer to your house, or office, so that you do not have to make much effort in travelling to the gym. Also, make sure that gym has the equipment that you would suit your fitness requirement. Also, before you join the gym, ask the trainer about the fitness programs.

• Avoid going to gym during Peak hours:
Instead of staying away from the gym, you need to stay away from the peak hours. You should not go the gym when there is lot of crowd, as too many people might afraid you and you might feel uncomfortable then.

• Avoid making comparison with others:
Every person has his own body, so if you will compare yourself with others, then it would further scare you. You need to focus on personal improvement and goals and making comparisons might demotivate you.

• Don’t get fussed up with big machines
“People sometimes get conscious or feel complicated upon seeing any new Malaysia Gymmachine,” says fitness trainer at well-known Malaysia Gym. He suggests, “If this happens with you too, then take a help of the diagram to understand how to use it perfectly. Otherwise, there are always trainers at the gym to make you feel comfortable with the machines & equipment at the gym.” There is no need to get afraid of equipment, as you can also get assistance, as & when required.

• Do not neglect safety aspects:
Safety is important so make sure you do every exercise correctly. Doing it in a wrong way can pull your muscles. Also, be safe when handling equipment and do not hurt yourself.

Workout Secrets for Sexy & Slim Legs

It won’t be a hard to achieve dream to get sexy & slim legs after these workout secrets. All you need to do for getting the slim & enviable legs is to follow the workout tips at fitness center properly.

Magical moves to shape butts & legs:

Warrior Pose:

What you have to do:
•    Stand straight with feet together
•    With toes pointed, lift up the right leg backwards and drop the head and torso in front by putting weight on the straight standing left leg.
•    Make sure your body forms a straight horizontal line from head to toe with the arms at your sides.
•    Hold for 5 breaths and then return to standing position
•    Repeat the steps with left leg.

Chair Squat

What you have to do:
•    Stand straight with your back to a chair & feet hip-width apart
•    keep weight centered on your heels, draw in your abs and hinge forward at the hips slowly lowering your butt toward the chair
•    Do not sit completely & pause right before you would sit down
•    Return to standing while keeping the core engage
•    Do 3 sets of 10-15 reps

Two-Thirds Jump Squat

What you have to do:

•    Stand straight with feet shoulder-width apart, arms at the sides
•    Go two-thirds of the way down by lowering the body into a squat
•    Jump straight up immediately with arms pointed up toward the ceiling
•    When you land, go right back into the next rep
•    Do 3 sets of 20 reps each

Standing Forward Bend

What you have to do:
•    Stand with slightly bent knees, feet hip-width apart and hinge forward at the hips
•    Lay the chest on your upper thighs, and let your head fall forward toward the ground
•    Keep the quads engaged and slowly work to straighten the legs without locking the knees
•    Hips should stay centered over the feet
•    Hold for 5-8 slow and deep breaths

These are the magical tips to get slim & beautiful legs.

Expert advice: To make sure you do them correctly, you can get assistance of your personal trainer at the women fitness center in Singapore. It is really important that you do the moves properly, otherwise you might strain your muscles.

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