How To Get That Dream Body With Just 4 Moves

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You know it’s important to work every muscle group—even the ones you can’t see in the mirror. So give these upper-body sculpting exercises a try this holiday weekend. (You’ve earned it.)

Bird Dog

Start on all fours with hands directly under shoulders and knees directly under hips. Bring left knee and right elbow to meet under torso. Keep abs tight and hips still and straighten right arm and left leg. That’s 1 rep. Do 15, then switch sides. 

Pilates Swimming

Lie on stomach with arms reaching overhead. Lift legs, arms and head a few inches off floor. Begin to flutter arms and legs slowly, lifting right leg and left arm together then repeating with the opposite arm and leg without lowering to mat. Do 20 reps on each side.

Tipping Row

Stand tall with arms by sides and hold a dumbbell in each hand with palms facing in. Lift left leg behind body and lean forward, this is your starting position. Bring weights to meet chest, keeping elbows close to torso (as shown). Lower arms only to complete 1 rep. Do 10, then switch sides. 

Back Extensions

Lie facedown with stomach on top of a stability ball. Spread legs wide and plant balls of feet on mat. Bring arms in front of ball and create a fist with thumbs pointing out to sides, this is your starting position. Raise torso off ball and simultaneously lift arms out to sides (as shown). Lower chest and arms to complete 1 rep. Do 15 reps.

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