The Move: Total Side Shaper II

Take the first movement to the next level by adding a Pilates ball and a few extra reps. You have to really engage the entire side of your body to hold the ball, which helps firm the hips and obliques.

Bonus zones: Outer thighs and glutes

"Position yourself on your side with your hips stacked. Bend your bottom leg and tuck that heel behind you. Place your bottom elbow on the floor, beneath your shoulder.

Squeeze the Pilates ball between the heel and glute of your top leg (image A). Bring your knee in toward your chest, keeping your leg parallel to the floor. Swing your leg slowly back through the start and to the rear, squeezing your glute without arching your back (image B). Continue to move back and forth in a large arc through the air, maintaining an even pace. Roll over onto your other side and repeat with your opposite leg. Do 10-15 reps, each leg."

The Move: Single Towel Slider

Similar to a mountain climber, this move strengthens your core (all of the muscles that make up your pelvis, lower back, hips and abdomen). Because you use these muscles for nearly all of your everyday activities, a strong core makes life a lot easier. On a less utilitarian note, this move also helps sculpt a super-sexy six-pack.

Bonus zones: Lower back, glutes, chest and hamstrings

"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 small hand towel underneath your toes (image A). Bend your knee and draw it underneath you toward your chest, sliding the towel along the floor (image B). Extend your leg back to position one to complete one repetition. Switch legs and repeat. Do 5-10 reps, each leg."

The Move: One Arm Pull and Twist

You need a resistance band to really engage your abs. Each time, see if you can twist a little further.

Bonus zone: Middle back

"Anchor a band at shoulder height and take both ends in your right hand. Face the anchor, then take a large step away to create tension in the band. Extend your arm straight out from your shoulder, parallel to the floor (image A). Pull the band toward your chest by driving your right elbow back and squeezing your shoulder blade behind you (image B). Hold there and turn your shoulders to the right, twisting your waist as you turn (image C). Return to position one to complete one repetition. Switch arms and repeat. Do 15-20 reps, each side."

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