Exercise your options for getting fit with the tube

Flip the channel and feel the burn. The history of exercise on TV stretches to 1951 and "The Jack LaLanne Show." Amazingly, despite the advent of home video, LaLanne's successors are still on the air, lifting and thrusting and smiling too hard. By way of seeing what kind of shape the genre is in, I subjected myself to its rigors, devising along the way a week-long regimen: The TV Critic Workout. It guarantees flatter abs in seven days, partly by way of stomach crunches, partly by way of promoting tummy-straining laughter at both one's own foolishness and the sillier programs.

From their spot under the bed, I fetched the wife's eight-pound hand weights, which I had forgotten served a purpose beyond attacking my toes in the dark of night. From the storage closet, I retrieved -- don't laugh -- my official Slate yoga mat. From the shallows of my character, I summoned a modest amount of physical courage: This workout is geared to the type of TV critic who might have once lost a squash match because, in his breathlessness, he could not detach himself from the wall.

Monday

Many workout shows appear on PBS affiliates, a service to viewers without the means to join a gym. Because these stations are locally programmed, you will need to check your listings to see which shows are available in your area and exactly what ungodly hour they air at. The upside: You can begin the seven-day workout with body-weight training in the form of dragging yourself out of bed.

In New York City, "Priscilla's Yoga Stretches" comes on at 6 a.m. Mercifully, it really is just stretches, a mere 15 minutes of them at that. Priscilla Patrick hails from Columbia, S.C., and counts a gentle and comforting manner among her Southern charms.

The blood flows and your body purifies itself. Repeat "Priscilla's Yoga Stretches" every morning through Friday, if for no other reason than to admire the gleam of her kind eyes.

Take a 45-minute coffee break while preparing to have your buzz harshed by "Wai Lana Yoga," also on PBS. Where Priscilla says that her approach to yoga is "non-mystical," Wai Lana's is geared to the New Age fruitcake. She wreathes her ankles in flower garlands and smears blush across her cheeks as if it were war paint. Strengthen your fortitude by sticking it out to the end of the show, where she emits an open-throated warble that makes Yoko Ono sound like Alicia Keys.

Tuesday

A proper TV critic is always on the lookout for cheap thrills, so tune into "Kiana's Flex Appeal" (ESPN Classic, 7 a.m. ET). A killer rabbit among gym bunnies, Kiana Tom presents weight-lifting workouts while being spotted by muscled or over-muscled -- and in any case grossly over-oiled -- men. The show promises that, with some persistence, you can earn their bodies. Hers, too.

"Flex Appeal" is not strictly a participatory program, unless it's the case that your TV screen is visible from your squat rack, and that's not really the kind of rack this show is about. I would say that Kiana is perennially spilling out of her push-up bra, but her firm bust -- one of her camera's favorite subjects -- is not built to spill. Make a note to investigate whether, true to a vague recollection, bond-trader types used to call this kind of show "porn in the morn."

In the evening, tune into "Shimmy" (FitTV, 8 p.m. ET), which conveniently airs after happy hour, the better for you to giggle at it. Shimmy is a belly-dancing lesson promoted as "a special series that'll get your body moving in the most mysterious ways." On your knees, boys? Hardly. You will be on your feet throughout "Shimmy," getting a decent abdominal workout by way of switching the hips. If you follow the lead of the on-screen dancers precisely, you will further work the neck with a lateral head slide and the extraocular muscles with the shifting sidelong glance immortalized by Susanna Hoffs.

Use the commercial breaks to feel just a bit squeamish about the show's Orientalism. On a typical episode, the ladies on-screen start off wearing a normal exercise gear, perhaps accessorized with an arm cuff. In the next segment, they're wearing coin belts around their fine hips. The next thing you know, they're dressed in gauzy skirts and spangled bras, all done up to rock the Casbah. Every exercise show promises a transformation, but these costume changes give "Shimmy" the flavor of Geisha training.

Wednesday

Now it's time to get ambitious. Investigate "Shimmy's" neighbors on FitTV, a sister network of the Discovery Channel pitched to people who want to flaunt tight buns and eat skinless chicken.

It's tricky to take notes while falling on one's face from the one-armed downward dog position, so I might be mixing this up. But I think that "In Shape With Sharon Mann" is the one with the punishing step exercises and the horribly cheerful host; that "Stretch Max: Cathe Friedrich" is the one with the punishing Pilates program and a set inspired by Greek-diner classicism; and that "Cardio Blast" is the one with the punishing house-music cover versions of classic songs. I was with them during Steve Miller's "Abracadabra," but they literally lost me with Nirvana's "About a Girl." Without question, "Namaste Yoga" is the one where the hushed voice-over goes easy on personal pronouns and definite articles while lightly lip-glossed instructors, each much more your type than Kiana, appear at such varied settings as a white-sand beach, a renovated loft and a fairly clean parking garage.