Strentching before between and after exercising! thats the key!
Weights are good for building this!
Making sure you do them in the right order for different body parts
Go on Mens Health website or buy the magazines they are great for what you want to achieve
remember though it takes a lot of dedication/motivation as to achieve this healthily its a year to be fighting fit
Good Luck, Hope I have helped xx
my sister is a great dancer which helps her with a lot of things