The Move: Great Glute Kick III

In order to do this move without arching your back, you need to have every part of your abs engaged, which protects your spine while also helping to firm your belly.

Bonus zones: Glutes and chest

"In a sitting position, loop the center of a band around the instep of one shoe, foot flexed, and hold a band end in each hand. Get into the tabletop position with your hands under your shoulders and your knees under your hips. Extend your legs behind you, keeping your back straight, your abs tight and your head neutral.

Bend your banded leg and bring your knee underneath you and into your chest (image A). Extend it away from you, pressing against the band while keeping your hips square (image B). Do 15-20 reps, each leg. As you extend your leg behind you, remember not to arch your back."

The Move: Window Washer

Because you're simultaneously holding a plank position, this movement is doubly effective at tightening obliques and the midline.

Bonus zones: Chest, glutes, outer thighs and inner thighs

"Get into the tabletop position with your hands under your shoulders and your knees under your hips. Extend your legs behind you, keeping your back straight, your abs tight and your head neutral.

Place a hand towel underneath the toes of one foot (image a). Open one leg out to the side, dragging the towel in a large arc along the floor as wide as you can go (image b). Bring your leg back in and drag the towel back to meet your other foot to complete one rep. Do 5-10 reps, each leg."

All excerpts printed with permission from Body by Simone: The 8-Week Total Body Makeover Plan.
By Simone De La Rue, Celebrity Trainer
HarperWave, $25.99
Photo Credit: Zoe Buckman