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Bare With Me
Naked Fitness by Chris Hillery
Underwear Body
A few months ago I started offering “Underwear Only Workouts” where both the client and I wore only our skivvies for our entire session. Within a month, my business doubled. When I asked clients why they decided to take advantage of this service, they majority of them said, “To look better in my underwear.” This was something I am all too familiar with.
 As far back as I can remember I have wanted to look like the guys on the packaging of my underwear. Unfortunately for me, I was a heavyset and lazy youth, which greatly hindered me in more ways than one. Because of my weight, I was too insecure to take part in the sports and activities necessary to help me look like my undie icon, Mark Wahlberg.
As a result of my fear, I became more overweight and felt increasingly more helpless as the years went on. I felt repulsive. My stomach and love handles draped lazily over the waistband of my Hanes briefs, making me feel gross and unhappy with my appearance. My mom said that looking like Mark Wahlberg was a lofty goal for someone my age, so I decided to settle on looking like our school’s #1 jock. He wore the same tighty whities I did but had no fat spilling over the waistband. He became my inspiration, even though he was a horrid human being who delighted in the misery and suffering of the people he felt were inferior. That is, of course, not relevant to this column.
Once I entered high school I began running frequently, changing my horrible eating habits and doing a considerable number of crunches each day. I no longer had a droopy stomach or excessive love handles that jiggled with each step I took. In a year’s time, I grew five inches, lost 40 lbs. of fat and was barely recognizable when we returned after summer break for our sophomore year. The best part was, I had ditched the old Hanes and upgraded to Calvin Klein briefs. I may not have looked exactly like the model on the package, but I looked far better than that pompous jock I referred to earlier.
That same year, our high school’s star football player introduced me to weight training. He took me under his wing and taught me the importance of cross training (a balanced combination of cardiovascular and resistance training workouts). We trained together five days a week, rain or shine. He could have been a model for any underwear company and looked amazing in every pair of briefs he wore, no matter what the brand. After a lot of sweat and hard work, I finally felt content with myself in my underwear. My butt was muscular and did a nice job filling the seat of my Calvin’s. My whole body had been transformed into my ideal “Underwear Only Body.” In case you were wondering, that is the time in my life when I decided I wanted to be a personal trainer.
I want every guy out there to feel the way I do when I’m in my underwear. So, I thought I would share with you a few key exercises that will help you fill out your undies in all the right places, thus increasing your “underwear only” confidence.
Exercise #1 STEP UPS
Hold a dumbbell in each hand and place one foot on top of a 12-inch platform or step. Your thigh muscles should be parallel to the floor and your knee should be almost at a 90-degree angle. Press through your heel as you step on top of the platform. Don’t hyperextend your knee; make sure you maintain a slight bend throughout the entire movement. Once you are on top of the step, lower your other foot back onto the floor in a slow and controlled manner. Make sure you focus on pressing through your heel when you are stepping up. That will activate more of your butt muscles, which assist in filling out the seat of those undies more effectively. Perform 3 sets of 15 repetitions.
Muscles worked: Quads, hamstrings, gluteus and inner/outer thighs.
Exercise #2 CABLE TORSO ROTATIONS
Position a cable pulley so it is at chest height. Stand with your feet wider than shoulder width apart keeping your knees slightly bent. Your side should be facing the cable pulley at all times. Grasp a single handle with both hands keeping both arms straight. At the start of the movement, your arms should be across your body closest to the pulley. Exhale and initiate the twist from your torso. As you twist to the opposite side, allow your straight arms to come across your body. Once your arms reach the other side slowly twist back to the starting position and repeat 20 times for 3 sets. This exercise will help eliminate your love handles, drastically improving the way you look from behind.
Muscles worked: all abdominal muscles.
Exercise #3 PHYSIO-BALL PUSHUPS
Place both hands slightly wider than chest width apart on top of a Physio-Ball with both feet together on the floor. Arms should have a slight bend at the elbows at all times. The ball should be directly beneath your chest, otherwise you would put unnecessary strain on your shoulder girdle (rotator cuff, labrum, etc). At first, the ball may shake until you learn to stabilize yourself more effectively. If the ball is moving too much, place it against the wall to start. This will help eliminate some of the shaking and will allow you to perform all the repetitions and sets. Just like a regular pushup, lower your chest towards the ball. Do not allow your pecs to touch the ball. Instead, once you get close, squeeze your chest muscles and extend your arms slowly to the start position. Repeat 15-25 times for 3 sets.
Muscles worked: Chest, shoulders, upper back, and arms.
Exercise #4 DECLINE REVERSE CRUNCHES
Lie with your head at the top of a decline bench. Grip the top of the bench on both sides of your head. Your heels should be close to your butt and off the bench. Exhale; contract your abs as you bring your knees up towards your chest. Depending on your flexibility, your butt and lower back may come off the bench as you curl your knees upwards, but don’t worry if they don’t. At the top of the movement, slowly lower your legs back to the start position as you inhale. Perform 15-25 repetitions for 3 sets. We all know that a flat, ripped stomach can make any underwear look more sexually appealing.
Muscles worked: lower and upper abs.
Exercise #5 SUMO SQUATS
Grab either a set of dumbbells or a barbell with a narrow grip. Position your feet wider than shoulder width apart and turn your toes out at a 45-degree angle. Your torso should remain straight and upright at all times. Slowly bend at the knee as you lower the weight in between your legs until your thighs are almost parallel to the floor. Press though your heels and straighten your legs back to the starting position. Perform 15-20 reps for 3 sets.
Muscles worked: Quads, hamstrings, glutes, inner and outer thighs.
Cardio Exercise STEPMILL or INCLINE WALKING/HIKING
Walking at an incline increases the amount of gluteus involvement throughout your cardio workout. The stepmill also does an excellent job building leg muscles while at the same time helping your body shed unwanted body fat. If you can’t get outside to hike, try putting the treadmill incline at 6 percent or above. Do either form of cardio for at least 30 minutes three times a week.
Give some of these exercises a try and watch your body transform. You may end up being the next Calvin Klein Underwear poster boy. Take care men.
posted March 26, 2008
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