Move of the Week: Defence

George Lusadan, a former professional Thai boxing fighter based at MMA Fitness in Tecom, demonstrates the third exercise in our eight-part weekly series of boxing workouts. Do this move alone, incorporate it into your own fitness routine or watch this space over the next five weeks to create a comprehensive regimen.

Your arms - specifically elbows - should cover your stomach to properly defend against punches.

"When defending, we have different techniques, like blocking using the arm or elbows to block an uppercut punch, the target of which is usually on the abdomen," says Lusadan.

If defending against a jab punch, you can tap the punch. Keep your chin at a safe position because if you miss the tap, your face will be left open. So keep your shoulder upwards, protecting the chin.

Slitting: From the fighting position, bend slightly to the left or right, keeping hands up to chin to protect the face.

Top tips:

• Your hips should be flexible so your body can easily react.

• Do not be stiff.

• Do plenty of warm-up exercises to loosen your body.