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A C H I E V E A

Shapelier YouAchieving your ideal figure does not have to be a struggle. Shape up and tone up with these OSIM top tips.

Weight loss and shaping up to achieve your ideal figure entails a full lifestyle change.Here’s how your current diet and lifestylemight have led to hip, waist and thigh fat.

Know Your Body

Never skip breakfast — it is the most important meal ofthe day. The body uses a lot of energy for growth and repair as we sleep, and these energy sources have to be replenished in the morning.

Here are some hearty and nutritious breakfastrecipes to do just that.

Hearty Breakfast Ideas

For your body to excel, you need the right mix of nutrients. We find our solution in Superfoods.

Know Your Diet

Now that we know where the problem lies,let’s solve it!

Find Your Solution

BerriesHigh in fibre and antioxidants,

berries reduce the risk of heart disease.

FishFish, especially fatty fish such as salmon, are rich in omega-3 fatty acids that lower the risk of stroke.

KaleKale is loaded with vitamins A, C

and K that maintain healthy tissue and are essential for bone health.

Superfoods are jam-packed with nutrition and are key to any healthy lifestyle.Here are our top 3 picks.

Superfoods

Hip fat stores up when the body is unable to break down toxins. It happens when our diet change is too drastic, like going full-on vegan, and then back to processed foods.

Hip

Thigh fat usually stems from poor lymph movement and sluggish metabolism. It occurs when we skip meals or overconsume dessertas both activities slow down metabolism.

Thighs

Find Your Struggle

Fast food is life.ADesserts are a must!BI eat irregularly and binge when I do.

C

What best describesyour eating habits best?1

I drink with my friends.AI often think about work.BI snack and watch TV.C

How do you spendyour free time?2

How do you diet?3Going vegan.AI make sudden cuts in my caloric intake.

B

I skip meals.CIf most of your choices are:“A”, you are likely to gain hip fat. “B”, you are likely to gain waist fat. “C”, you are likely to accumulate thigh fat.

Even if you’ve never experienced these conditions before, there’s a chance you could develop one of these issues ifyou do not take preventive measures. Take this quiz to find out which condition you are predisposed to.

Ingredients:- Frozen Açaí Puree- Frozen Berries- Banana- Milk/Fruit Juice- Greek Yoghurt (Optional)

Easy Açaí Bowl

Toppings:- Granola- Seeds- Nuts- Fresh Sliced Fruit

Pour milk and yoghurt into a blender. Add frozen fruits and açaí.Blend until smooth with blender on low. Top up with milk or fruit juice when needed.

2. Blend

3. AssemblePour smoothie into bowl, add suggested toppings and serve.

1. Freeze fruitPlace fruits on a plate and allow them to freeze completely.

Ingredients:- Everything Bagel- Smoked Salmon

Smoked Salmon Bagel

- Scallions- Red Onions

- Cream Cheese- Lemon Wedge

Add smoked salmon on bottom bun.Add pickled red onions and scallions next.

2. Assemble

3. FinishSqueeze lemon wedge on top,serve with top bun.

1. ToastCut bagel in half, toast, and let it coolbefore spreading cream cheese.

Waist fat accumulates when the body is under stress and releases cortisol. This is very common when we try to diet but end up binge eating or snacking instead.

Waist

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UNDERSTANDING

MetabolismOur body makes use of the food consumed through a process called metabolism. Our metabolism rate determines how quickly calories are burnt. A faster metabolism allows us to achieve our desired figure faster. However, metabolism tends to decrease with age. This is because our muscle cells use the most calories, and we tend to lose muscle as we age.

F IND YOUR

ExerciseThe best way to boost your metabolism is by exercising regularly. In the short run,the muscle cells use more energy. In the long run, more muscle developsand you will naturally burn more calories. These are some of our favourites.Start with something manageable and slowly progress upwards.

Walking Running

Bodyweight Exercises High-Intensity Interval Training (HIIT)

Developed by the Health Promotion Board (HPB), this app is your one-stop solution to all things health-related. It provides an overview of your overall daily calories consumed and burnt, aiding you in your weight management journey towards a healthier lifestyle.

Healthy 365

Your core is involved in all physical movement. A weak one makes exercise challenging, leads to poor posture andmakes you more susceptible to back injuries.

Take our quiz to find out if your core needs work.

Know Your Core

Do you have difficulty maintaining your balance?

Do you have constant back pain?

Do you tend to slouch?

Do you sit down whenever a chance arises?

Do you hold your breath when walking up the stairs?

If you have ticked:One or two boxes, consider training to improve those symptoms.Three or four boxes, your core needs strengthening.All boxes, you might need to start training immediately.

Make sure not to fall prey to these untruths!

Metabolism Myths Debunked

Meal skipping forces your body into survival mode, reducing your metabolism and promoting fat storage.

Skipping Meals Increases Metabolism2

False! Insufficient sleepcan also force the bodyinto survival mode and reduce metabolism.

Sleep Does NotAffect Metabolism3

Untrue! The more you exercise, the more calories you burn.

Metabolism CannotBe Controlled1

Here are some easy and effective ways to increase metabolism rate.

Give Your Metabolism A Boost

Unlike saturated fats, coconut oil is high on medium-chain fats that increase your metabolism by more than 12%.

Replace Cooking Fats With Coconut Oil

1All activities burn calories. Start with frequent walks through the day and build up from there.

Start Small2Green tea increases fat burning by 10% and is also low on calories.

Drink Green Tea3

AGE

20

30

40

METABOLISM

It’s low-impact and great for beginners.Fit frequent short walks into your dayfor starters.

Not only does running help you to burn fat,it helps you to focus better during the day.

Exercises, such as lunges and pull-ups, engage more muscles and burn more calories.

HIIT combines weighted and cardiovascular exercises. Using small intense bursts of workouts, it burns the most calories.

Headbalanced

Tummysucked in

Upper backstraightened

Lower backcurved

07

Lung Capacity

Heart Health

06

MEET YOUR

TrainerWant to strengthen your core at your own pace? We have just the home personal trainer for you.

The OSIM uDance Fitness Machine is an exercise machine that targets your core by mimicking movement commonly associated with hula hooping.

Hula hooping uses a leftward and rightward rocking motion that involves the hip, waist and thighs.

The uDance is suitable for anyone who is looking to start working out. If you’ve always wanted to work out but find the gym too intimidating and disengaging, the uDance is for you!

Is the uDance suitable for me?

The uDance helps to identify weaknesses in your core while fortifying your stronger areas. Therefore, it is as useful for people who have already achieved their target weight or waistline.

What if I am already fit?

It activates up to 30 muscles and quickly sheds fat in those areas. However, hula hooping is a learntskill, and it might take time beforea new user benefits.

The uDance outdoes its predecessor. It usesan exclusive 8-directional motion instead of 2.Also, it is an excellent exercise for all as it doesnot involve any high-impact movement.Lastly, users only need to sit to start working out.

With a gentler learning curve, users can easily reap these fantastic benefits.

Interested but still a little hesitant? Check out our FAQ!

FAQs Answered

Core

Waist

Thighs

The electromyogram muscle activity test shows that the uDance activates your hip, waist and thighs by up to 6 times more as compared to walking!

Strengthen Core

Like other cardio exercises, a session on the OSIM uDance Fitness Machine keeps the heart rate up and strengthens your heart and lungs. Slowly work your way up the intensity settings to burn more calories and improve your metabolism.

Improve Metabolism

SPEED

1-3Stroll

=Brisk Walk

SPEED

4-5 =

Recommended daily usage: 30 minutes

BallroomDancing

SPEED

6-7 =

*uDance electromyogram results were based on a 2018 research study conducted by the Sports and Health Sciences of Osaka Sangyo University.

To use the uDance, you have to find your balancewhile it mimics dance movements using its 8-directional motion.

This requires and develops proper posture that will also make you look slimmer and appear more confident.

Create Better Posture

Waist Thighs Core

8

6

4

2

0

Walking at 4km/h

Using uDance

Muscle Electromyographic Activity (kHz)

0908

Tried & TestedSuccess Stories

90cm 85cm

-5.0cm

100.5cm 97.5cm

-3.0cm

37.3% 34.0%

-3.3%

63.7kg 59.9kg

-3.8kg

87cm 87cm

-0cm

102cm 100cm

-2.0cm

37.9% 35.4%

-2.5%

66.3kg 62.7kg

-3.6kg

Waist

Hip

BodyFat %

BodyWeight

83.5cm 81.5cm

-2.0cm

99cm 94.5cm

-4.5cm

35.8% 32.3%

-3.5%

55.4kg 51.5kg

-3.9kg

With my hectic schedule, juggling motherhood andrunning my businesses, this is the perfect way to work out and strengthen the core.

- Levy@levyli

The OSIM uDance Fitness Machine

stimulates the core for a shapelier

body. These customers have lost

up to 5cm in 26 days!

This is a great way to get you moving and dancing to the music while strengthening your core!

- Joanna@joannasohofficial

REVERED BY

Fitness TrendsettersIts exclusive 8-directional rhythmic

movement is a great way to tone up

your core and improve your posture

— all while sitting down! My child

loves it too, and it’s a great source

of fun and bonding for our family.

- Jamie Yeo@iamjamieyeo

RECOMMENDED BY

Top Bloggers

Don’t let a weak core cause backaches

and impede walking. The uDance is a

fun alternative to conventional

core training. Simply pick your workout

intensity, sit down and get stronger

— all in the comfort of your home!

- Jia En@iamjiaen

The OSIM uDance Fitness Machine works because it takes away all my excuses. It’s convenient and I actually get to exercise sitting down. I actually look forward to workouts these days.

- Michelle

Get the waistline you’ve always wanted with just 15 minutes on the OSIM uDance Fitness Machine!

- Hou Hou@cawaiimonkey

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Extra Moves For The Extra Fit

Move 1:Russian twist! Bring your hands together towards the centre of your chest — clenched. Twist from side to side for 30 seconds.

Move 3:Scissor legs! Raise both feet,alternating between crossingand spreading your legs.Do this for 30 seconds.

Move 4:V-ups! Lift both feet as high as you can, andslowly bring them down. Repeat for 30 seconds.

Move 1:Raise your arms andhold for 30 secondsto a minute.

Move 2:Point both hands forwardand hold for 30 secondsto a minute.

Move 3:Cross your arms and hold for 30 seconds to a minute.

Move 4:Hold your index fingeron your thighs andlift your left leg.Alternate betweenlegs every 5 seconds.

Move 2:Weighted balance! Hold a1.5 litre water bottle orany dumbell. Keep it there for 30 seconds without moving your upper body.

Move 2:Tricep overhead extensions! Extend both arms above your head and lower your forearms behind your neck. Repeat for a minute.

Move 3:Bicep curls! Lift your hands towards your shoulder without moving the elbow and bring it back down beside your waist. Repeat for a minute.

Move 4:Clamshell! Place a resistance band below your knees. Place your hands on your waist, spread your legs apart, hold briefly and relax. Repeat for 30 seconds.

Move 1:Lateral raises! Lift botharms sideways and thenbring them down slowly.Do this for a minute.

Move 1:Stretch your arms to the side and hold them there.

Move 2:Place your hands on yourwaist and hold them there.

Move 3:Point both hands forward and hold them there.

Move 4:Place both hands in frontof your chest and holdthem there.

The uDance Arcade Challenge

Don't want to commit to your uDance Fitness Machine just yet? Put your abs to the ultimate test with the OSIM uDance Arcade Challenge instead.

We've choreographed three different workout routines of varying difficulty levels.

Work your way up from the Novice level to the ultimate Boss level — if you can.

Here's a sneak peek!