This move hits your chest and shoulders as usual, but the close placement of the hands makes the triceps kick in even more. Start in a high plank position with your hands flat just under your shoulders (A). As you lower down, bend your elbows so they graze your sides and then press back up (B). This move can also be done as an incline pushup on a box or bench.

You have to engage your core muscles just to hold the starting position of this one—before you’ve even begun the upper-back work. Holding 5- to 8-pound dumbbells, put a micro bend in your knees and hinge your body at the hips, so that your back is flat, your weight is in your heels, and your butt is sticking way out behind you. Actively hold this position—you should feel it from shoulders to tush. Curve your arms as if you’re hugging a tree (A), then open them out to the sides, pinching your shoulder blades together and keeping a slight bend in your elbows (B). Resist the weights as you slowly bring your hands back together. (If you need a little more support starting out, you can do this move with a staggered stance, one foot a step in front of the other.)

The extra effort needed to prop yourself up adds a waist-whittling bonus to this strength move for the outer thighs. Lie on your side, with your forearm perpendicular to your chest under your shoulder. Bend your bottom leg and tighten your core to hold a modified side plank (A). Angle your top leg slightly behind you then flex your foot and raise the leg so it’s parallel to the floor (not any higher) (B). Lower down so your foot just hovers over the floor; repeat. (To lessen the intensity on your oblique muscles, elevate your forearm on a low bench.)